Trainingsplan für Freizeitsportler (Mountainbike)
Trainingssymbole:
 |
= Ausgleichsport |  |
= frequenzorientiertes Training 100-120U/min | |||
 |
= allgemeines Krafttraining |  |
= Fahrtspiel, hügeliges Gelände | |||
 |
= Biken (Outdoor) |  |
= kraftorientiertes Fahren 50-70U/min | |||
 |
=Sprint- Intervalle |  |
=
Technik-Training: Sprünge,Absätze,Balance |
Rote Zahlen: Herzfrequenz in % von HF (max)
Schwarze
Zahlen: Trainingsdauer in Stunden
In 18 Wochen fit...
|
Mo |
Di |
Mi |
Do |
Fr |
Sa |
So |
|
| 1 | 0,3
70% |
 |
1,0
70% |
|
|
1,5
85% |
|
| 2 | 0,5
70% |
|
1,0
70% |
|
1,0
60% |
1,0
85% |
|
| 3 | 0,5
70% |
|
2,0
70% |
|
|
2,0
85% |
|
| 4 | 0,5
70% |
|
1,0
75% |
|
|
1,5
85% |
|
| 5 | 0,5
70% |
|
1,0
75% |
|
|
1,5
85% |
|
| 6 | 0,5
70% |
|
1,5
75% |
|
1,5
75% |
1,590% |
|
| 7 | 0,5
70% |
|
2,0
70% |
|
1,5
75% |
1,5
80% |
|
| 8 | 1,5
75% |
|
1,5
75% |
|
1,5
75% |
2,0 80% |
|
| 9 | 1,
70% |
|
1,0
70% |
|
1,5
60% |
5km
a. Zeit |
|
| 10 | 0,5
90% |
|
1,0
70% |
|
1,5
75% |
1,5
75% |
1,5
75% |
| 11 | 0,590% |
|
1,0
70% |
|
2,0
75% |
2,5
70% |
1,0
75% |
| 12 | 0,5
90% |
|
0,5
70% |
|
2,0
75% |
2,5
70% |
1,5
80% |
| 13 | 0,5
80% |
|
1,5
75% |
|
1,0
60% |
5km
90% |
|
| 14 | 0,5
80% |
|
1,5
75% |
|
1,0 |
1,5
80% |
1,0
80% |
| 15 | 0,5
80% |
|
1,5
70% |
|
1,5
85% |
2,0
80% |
2,5
70% |
| 16 | 1,0
75% |
|
1,5
70% |
|
1,0
85% |
1,5
75% |
2,5
70% |
| 17 | 1,0
75% |
|
1,5
70% |
|
1,0
85% |
1,5
75% |
2,5
70% |
| 18 | 1,0
60% |
|
1,0
70% |
|
1,0
60% |
5km
90% |
|
|
Mo |
Di |
Mi |
Do |
Fr |
Sa |
So |
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