2019 설악그란폰도

2019년 05월 25일 / 강원도 인제군 상남면 상남생활체육공원


[사이클존]의 설악그란폰도 대비 훈련프로그램 #11,12주차

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,,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)




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