2019 설악그란폰도

2019년 05월 25일 / 강원도 인제군 상남면 상남생활체육공원


[사이클존]의 설악그란폰도 대비 훈련프로그램 #9-10주차


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Field Training Program Feb. 26(Mon) ~ Mar. 11(Sun)

2/26 (Mon)

2/27 (Tue)

2/28 (Wen)

3/1 (Tur)

3/2 (Fri)

3/3 (Sat)

3/4 (Sun)

Time

Distance

Rest

Distance

Distance

Rest

Distance

EL

65:00

EL

52Km

EL

32Km

EL

40Km

EL

60Km

IT

85:00

IT

58Km

IT

36Km

IT

50Km

IT

80Km

AD

105:00

AD

64Km

AD

40Km

AD

60Km

AD

100Km

Dgree

M-E

Dgree

M-E

Dgree

M

Dgree

E

Degree

M

Warm-up

10m

Warm-up

5km

Rest

Warm-up

10km

Z1 50%

10km

Rest

Warm-up

10km

Z2

(90rpm)

EL

10m

Z1 50%

(90rpm)

6km

Z3 85%

(80-90

rpm)

*(Rest

inter

set

downhill

road)

Hill climb interval

*(grade

4-5%)

EL

1km

hill

x 6

Z2 65%

EL

10km

EL

Z2-Z3

*Interval during riding

Z5 120%

(120rpm)

*(Rest inter

set time)

34km

a flat land

2km

interval x3

*(5m)

IT

15m

Z2 65%

(100rpm)

EL

6km

AD

20m

IT

8km

IT

15km

Z3

(100rpm)

EL

10m

AD

10km

IT

15m

Z1 50%

(90rpm)

6km

IT

1km

hill

x 8

AD

20km

IT

Z2-Z3

*Interval during riding

Z5 120%

(120rpm)

*(Rest inter

set time)

50km

a flat land

2km

interval x5

*(5m)

AD

20m

Z3 85%

(110rpm)

EL

6km

Z1

5m

IT

8km

Z3 85%

EL

10km

Z2

(90rpm)

EL

10m

AD

10km

IT

15m

Z1 50% (90rpm)

6Km

AD

1km

hill

x 10

IT

15km

AD

Z2-Z3

*Interval during riding

Z5 120%

(120rpm)

*(Rest inter

set time)

66km

a flat land

2km

interval x7

*(5m)

AD

20m

Z4 100%

(120rpm)

EL

6KM

Z3

(100rpm)

EL

10m

IT

8km

AD

20km

IT

15m

AD

10km

AD

20m

Z1 50%

(90rpm)

6km

Cool down

10m

5km

Cool

down

10km

Z1 50%

10km

Cool

down

10km

Cool

down

3/5 (Mon)

3/6 (Tue)

3/7 (Wen)

3/8 (Tur)

3/9 (Fri)

3/10 (Sat)

3/11 (Sun)

Rest

Time

60:00

Distance

Distance

41.5Km

Rest

Time

60:00

Distance

EL

18Km

EL

60Km

IT

80Km

IT

22km

AD

100Km

AD

26km

Altitude(m)

1000(m)

Degree

E

Degree

I

Degree

E

Degree

E

Degree

I

Rest

Z1 45%

10m

Warm-up

5km

Warm-up

5km

Rest

Z1 Z2

40%-65%

Recovery

rinding

Warm-up

10km

Z2 65%

5m

Z4 100%

(60-70rpm)

*(Rest

inter

set

downhill

road)

Hill climb interval

*(grade

6-7%)

EL

500m

hill

x 8

Z1 55%

(90rpm)

5km

EL

Z3

*Interval during riding

Z6 150%

(60-70rpm)

*(Rest inter

set time)

34km

hill

300m

interval x4

*(3m)

5m

Z3 80%

Z2 65%

(100rpm)

4km

Z4 95%

5m

Z1 45%

5m

Z3 85%

(110rpm)

3km

Z6 130%

30s

Z4 100%

(120rpm)

2km

Z1 45%

1m

IT

500m

hill

x 12

IT

Z3

*Interval during riding

Z6 150%

(60-70rpm)

*(Rest inter

set time)

50km

hill

300m

interval x6

*(3m)

Z6 130%

30s

Z5 115%

(130rpm)

1km

Z1 45%

1m

Z1 55%

(90rpm)

5km

Z6 130%

30s

Z1 45%

1m

Z3 85%

(110rpm)

3km

Z2 65%

8m

Z4 100%

(120rpm)

2km

Z1 45%

5m

AD

500m

hill

x 16

AD

Z3

*Interval during riding

Z6 150%

(60-70rpm)

*(Rest inter

set time)

66km

hill

300m

interval x8

*(3m)

Max

(rpm 140)

10s

Z5 115%

(130rpm)

1km

Z1 45%

1m

Z6 150%

(140rpm)

500m

Max

(rpm 140)

10s

Z1

1m

Z1 55%

(100rpm)

5km

Max

(rpm 140)

10s

Z1 45%

10m

Cool

down

5km

Cool

down

5km

Cool

down

10km

Level: (EL)Elementary, (IT)Intermediate, (AD)Advanced

훈련프로그램은 초,,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


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