Sportive Worked Example - Based on a Wattbike Pro

Training Guide>About the Training Plans>About the Sportive Training Plan>Sportive Worked Example - Based on a Wattbike Pro

3分間の有酸素テスト、またはランプテスト結果(Wattbike Pro)

  <li>空気抵抗レバー 3</li>
  <li>ケイデンス100</li>
  <li>MMP 260 W</li>
  <li>MHR 188 bpm</li>

10分間の経過テスト設定 (Wattbike Pro)

Heart rate and power training zones:

Training Zone Purpose % MHR HR (bpm) %MMP Power (Watts)
Recovery Regeneration and recovery < 60 < 113 < 35 <91
1.Basic Establish base endurance 60-65 113 – 122 35-45 91-117
2.Basic Improve efficiency 65-75 122-141 45-55 117-143
3.Intensive Improve sustainable power 75-82 141-154 55-65 143-169
4.Intensive Push threshold up 82-89 154-167 65-75 169-195
5.Maximal Sustain a high percentage of maximal aerobic power 89-94 167-177 75-85 195-221
6.Maximal Increase maximum power output > 94 > 177 85-100 221-260
Supra-maximal Increase sprint power output N/A N/A > 100 > 260

MHR188、MMP260W を基にしたトレーニング・セッションの例(Wattbike Pro)

A Recovery session - 30’ Recovery:

A Zone 1 session - 45’ Z1:

A Zone 2 session - 45’ Z2:

A Zone 3 session - 60’ Z2-Z3 majority of ride should be at Z2. Z2 section as above:

Zone 3 section HR 141-154 at 143-169 W at 90-95 cadence, this is air resistance setting 1 on a Wattbike Pro.

A shorter higher intensity Zone 4 continuous or interval set – 30’ Z4 :

OR Power session with 4 efforts, 4 x 2’ intervals with 4’ recovery between intervals. Over geared – 80 rpm at Z4 – accelerating the last 30 seconds to 100+ rpm at Z5

A Zone 5 session - AT session with 4 efforts 4 x 4’ intervals at AT with 4’ recovery between intervals:

A Zone 6 session - there are no Z6 in these particular plans but for completion:

トレーニング・セッションのタイプによって要求される出力は、空気抵抗とケイデンスの組合せによって作ることができます。「空気抵抗設定、ケイデンス、パワー」表をご参照ください。

Wattbikeは、高ケイデンス/低ワットでも、低ケイデンス/高ワットでも使えます。ケイデンスは状況によって、50~200rpmの間で変化しますが、一般的によいケイデンスは70~110rpmです。Wattbike Proでは、例えば、空気抵抗レベル1で、100を少し超えるケイデンスで200Wの出力となります。空気抵抗レベル2で200Wを出すためのケイデンスは 10低くなります。レベル5では80rpm、10では70rpmとなります。

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