2024 SGF
Contact information
- 10:00~17:00 Closed on weekends and holidays
- wizrun@naver.com
Field Training Program Mar. 12(Mon) ~ Mar. 25(Sun)
3/19 (Mon) | 3/20 (Tue) | 3/21 (Wen) | 3/22 (Tur) | 3/23 (Fri) | 3/24 (Sat) | 3/25 (Sun) | ||||||||
Rest | Technical Mission | Distance | Rest &Add | Distance | Rest | Time | ||||||||
EL | 55km | EL | 80km | EL | 120:00 | |||||||||
IT | 180:00 | |||||||||||||
IT | 100km | |||||||||||||
IT | 70km | |||||||||||||
AD | 240:00 | |||||||||||||
AD | 120km | |||||||||||||
Altitude(m) | 500(m) -1000(m) | |||||||||||||
AD | 85km | |||||||||||||
Altitude(m) | 1000(m) | |||||||||||||
Degree | E | Degree | M | Degree | I | Degree | M | |||||||
Rest | Z1-Z2 | 10KM | Warm-up | 5km | Rest & Weight training | Warm-up | 5km | Rest | Z2 | Group riding | ||||
EL | Z2
*Interval during riding Z5 120% (90-100rpm)
*(Rest inter set time) | 58km
hill 1km interval x4
*2km
| ||||||||||||
Technical training |
A steep Curve corner exercise
X 30
*A safety zone | EL
| Z2 70% Z4 90%
|
10km 5km
Set x 3
| ||||||||||
IT | Z2
*Interval during riding Z6 120% (90-100rpm)
*(Rest inter set time) | 72km
hill 1km interval x6
*2km
| ||||||||||||
IT | Z2 70% Z4 90%
|
10km 5km
Set x 4 | ||||||||||||
AD | Z2
*Interval during riding Z6 120% (90-100rpm)
*(Rest inter set time) | 86km
hill 1km interval x8
*2km
| ||||||||||||
AD | Z2 70% Z4 90%
|
10km 5km
Set x 5 | ||||||||||||
Z1-Z2 | 10KM | Cool down | 5km | Cool down | 5km |
[훈련 프로그램 보는 방법/Refer for training program]
Level: (EL)Elementary, (IT)Intermediate, (AD)Advanced
훈련프로그램은 초,중,상 3가지 레벨로 설정하여 제공합니다.
설악그란폰도 완주목표시간에 따라 레벨을 나누면 아래와 같습니다.
The training program is offered at three levels: (EL)Elementary, (IT)Intermediate, (AD)Advanced.
The target time of the completion Seorak Granfondo is as follows.
Level | Granfondo 208KM | Mediofondo 105KM |
(EL)Elementary | 12hour Under | 7hour Under |
(IT)Intermediate | 10hour Under | 6hour Under |
(AD)Advanced | 8hour Under | 5hour Under |
Degree: (I)Intensive, (M)Middle, (E)Easy
그날의 훈련강도 수준을 표기한 것입니다.
It indicates the level of training intensity of the day.
훈련강도에 따른 파워영역표
Power zone table according to training intensity
ZONE | Purpose of training | FTP 젖산역치(Lactate threshold power)(%) | 젖산역치(Lactate threshold) 심박수 대비(Heart rate ratio)(%) |
Z1 | 회복(Recovery) | <55 | <68 |
Z2 | 유산소지구력(Aerobic endurance) | 56 - 75 | 69 - 83 |
Z3 | 템포(Tempo) | 76 - 90 | 84 - 94 |
Z4 | FTP-젖산역치(FTP-Lactate threshold) | 90 - 105 | 96 - 105 |
Z5 | 최대유산소(Maximum aerobic) | 106 - 120 | >105 |
Z6 | 무산소능력(Anaerobic ability) | 121 - 150 | N/A |
MAX | 스프린트(Sprint) | N/A | M/A |
제공 Provided by Cyclezon(www.cyclezon.net)