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Варианты тренировки в велоспорте (часть 2)

4:40
2:00
0:10
1:40
0:15
0:25
2 min. LT +5/30
2
4:30
Race 4-1
11-Oct
17-Oct
5:00
2:15
0:20
1:50
0:15
0:25
2 min. LT +8/30
3
5:05
Race 4-2
18-Oct
24-Oct
6:00
2:45
0:20
2:10
0:20
0:30
2 min. LT +8/30
3
6:05
Race 4-3
25-Oct
31-Oct
7:30
3:15
0:20
2:40
0:20
0:40
2 min. LT +8/30
4
7:15
Race 4-4
1-Nov
7-Nov
4:00
1:45
0:10
1:30
0:10
0:20
2 min. LT +8/30
2
3:55
W-D 1
8-Nov
14-Nov
4:50
3:45
0:10
0:30
0:20
0:00
 
 
4:45
W-D 1
15-Nov
21-Nov
3:40
3:00
0:10
0:30
0:00
0:00
 
 
3:40
W-D 1
22-Nov
28-Nov
2:20
1:45
0:10
0:10
0:00
0:00
 
 
2:05
W-D 1
29-Nov
5-Dec
1:10
1:00
0:00
0:10
0:00
0:00
 
 
1:10
 
 
 
300:00
175:12
14:24
84:00:00
14:24
12:00
 
 
300:00
 
Эта таблица дает процентное соотношение нагрузок для программы по неделям
 
Year Hours
WEEK
Zone 2
Zone 3
Pace
Sprint
Intervals
Total
Week of
Base 1
6.00%
23%
80%
5%
10%
5%
0%
100%
7-Dec
 
 
26%
80%
5%
10%
5%
0%
100%
14-Dec
 
 
29%
80%
5%
10%
5%
0%
100%
21-Dec
 
 
22%
80%
5%
10%
5%
0%
100%
28-Dec
Base 2
6.00%
23%
75%
5%
15%
5%
0%
100%
4-Jan
 
 
26%
75%
5%
15%
5%
0%
100%
11-Jan
 
 
29%
75%
5%
15%
5%
0%
100%
18-Jan
 
 
22%
75%
5%
15%
5%
0%
100%
25-Jan
Base 3
7.00%
23%
70%
5%
20%
5%
0%
100%
1-Feb
 
 
26%
70%
5%
20%
5%
0%
100%
8-Feb
 
 
29%
70%
5%
20%
5%
0%
100%
15-Feb
 
 
22%
70%
5%
20%
5%
0%
100%
22-Feb
Base 4
8.00%
23%
65%
5%
25%
5%
0%
100%
1-Mar
 
 
26%
65%
5%
25%
5%
0%
100%
8-Mar
 
 
29%
65%
5%
25%
5%
0%
100%
15-Mar
 
 
22%
65%
5%
25%
5%
0%
100%
22-Mar
Build 1
9.00%
22%
63%
5%
27%
5%
0%
100%
29-Mar
 
 
27%
63%
5%
27%
5%
0%
100%
5-Apr
 
 
33%
63%
5%
27%
5%
0%
100%
12-Apr
 
 
18%
63%
5%
27%
5%
0%
100%
19-Apr
Build 2
9.50%
22%
60%
5%
30%
5%
0%
100%
26-Apr
 
 
27%
60%
5%
30%
5%
0%
100%
3-May
 
 
33%
60%
5%
30%
5%
0%
100%
10-May
 
 
18%
60%
5%
30%
5%
0%
100%
17-May
Build 3
10.00%
22%
55%
5%
30%
5%
5%
100%
24-May
 
 
27%
55%
5%
30%
5%
5%
100%
31-May
 
 
33%
55%
5%
30%
5%
5%
100%
7-Jun
 
 
18%
55%
5%
30%
5%
5%
100%
14-Jun
Build 4
8.50%
22%
52%
5%
31%
5%
7%
100%
21-Jun
 
 
27%
52%
5%
31%
5%
7%
100%
28-Jun
 
 
33%
52%
5%
31%
5%
7%
100%
5-Jul
 
 
18%
52%
5%
31%
5%
7%
100%
12-Jul
Race 1
8.00%
22%
50%
5%
32%
5%
8%
100%
19-Jul
 
 
27%
50%
5%
32%
5%
8%
100%
26-Jul
 
 
33%
50%
5%
32%
5%
8%
100%
2-Aug
 
 
18%
50%
5%
32%
5%
8%
100%
9-Aug
Race 2
8.00%
22%
47%
5%
35%
5%
8%
100%
16-Aug
 
 
27%
47%
5%
Циклоспорт D7 ver.1.1