CADENCE PYRAMID
Exercise duration: approx. 70 minutes Exercise at 75-85 % of your maximum heart rate. (Basic range 1 to 2)
Programme schedule:
● Run in for 10 minutes
● 5 minutes at 100-120 rpm
● 3 minutes at 110-120 rpm
● 1 minute at 120-125 rpm
● 3 minutes at 110-120 rpm
● 5 minutes at 120-130 rpm
●15 minutes of easy riding, then the pyramid a second time
STRENGTH ENDURANCE TRAINING
Exercise duration: approx. 90 minutes Exercise at 75-85 % of your maximum heart rate. (Basic range 1 to 2)
Programme schedule:
● Run in for 10 minutes
● 4 x 10-15 minutes 50 rpm with high resistance
● In between, 5 minutes easy and once or twice at 110-120 rpm
● Ride out for 10 minutes
TECHNICAL TRAINING
Exercise duration: approx. 90 minutes Exercise at 75-85 % of your maximum heart rate. (Basic range 1 to 2)
Programme schedule:
● Ride in for 15 minutes
● Ride 8-10 x 1-3 minutes (beginners), or 4-10 minutes (experienced riders) alternately on one leg, riding at a high frequency (more than 110 rpm) for 1 to 3 minutes in between to put the practised technique into practice
Ride out for ●15 minutes
You can read this article or the entire BIKE 12/2015 issue in the BIKE app (iTunes and Google Play) or buy the issue in the DK shop reorder:
