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TITAN VILLUERCAS MESOCICLO 1
1.
LOGROSÁN. I TITÁN
CAMINANDO ENTRE TITANES SEMANA 1 Z1 HASTA 60% Z2 60-70% Z3 70-80% Z4 80-90% Z5 90-100% ENTRENARCICLISMO.WORDPRESS.COM entrenarciclismo@gmail.com Semana Lunes Martes Miércoles Jueves Viernes Sábado Domingo 06 ENE 12 ENE 11 45m 120-130ppm CAD LIBRE 5x4’ 140-150ppm 90-100rpm R2’ GYM + ABD + COMPEX HIPERTROFIA 1h 130-140ppm CAD LIBRE 12x10’’ SP R3’ + CAPILAR DESC TOTAL 1h 130-140ppm CAD LIBRE 10x1’ 140-150ppm 10x90’’ 155-160ppm + CAPILAR 3h30m LIBRE INTENSA + CAPILARIZ. TOTAL 8h15m Semana Lunes Martes Miércoles Jueves Viernes Sábado Domingo 20 ENE 26 ENE 1 30’ CORE + STRETCHING 1h30m Z2 CAD LIBRE CIRCUITO ADAPTACIÓN MUSCULAR + STRETCHING 1h30m Z2 CAD LIBRE 3x5’ Z2 90-100rpm R5’ en Z2 LIBRE 30’ CORE + STRETCHING 2h Z2 CAD LIBRE 3(10’ Z2 + 5’ Z3) 85-95rpm 2h Z2 CAD LIBRE TOTAL 7h Semana Lunes Martes Miércoles Jueves Viernes Sábado Domingo 20 ENE 26 ENE 1 30’ CORE + STRETCHING 1h30m Z2 CAD LIBRE 1h Z2 CAD LIBRE 3(10’ Z2 + 5’ Z3) 85-95rpm 1h30m Z2 CAD LIBRE CIRCUITO ADAPTACIÓN MUSCULAR + STRETCHING 2h Z2 CAD LIBRE 3(10’ Z2 + 5’ Z3) 85-95rpm 2h30m SALIDA BTT LIBRE SUAVE TOTAL 8h30m
2.
LOGROSÁN. I TITÁN
CAMINANDO ENTRE TITANES SEMANA 2 Z1 HASTA 60% Z2 60-70% Z3 70-80% Z4 80-90% Z5 90-100% ENTRENARCICLISMO.WORDPRESS.COM entrenarciclismo@gmail.com Semana Lunes Martes Miércoles Jueves Viernes Sábado Domingo 27 ENE 02 FEB 2 30’ CORE + STRETCHING 1h30m Z2 CAD LIBRE 3x5’ Z3 R5’ en Z2 CIRCUITO ADAPTACIÓN MUSCULAR + STRETCHING 1h30m Z2 CAD LIBRE 3x5’ Z3 90-100rpm R5’ en Z2 30’ CORE + STRETCHING 2h Z2 CAD LIBRE 3(5’ Z2 + 10’ Z3 85-95rpm 3h Z2 CAD LIBRE TOTAL 8h Semana Lunes Martes Miércoles Jueves Viernes Sábado Domingo 27 ENE 02 FEB 2 30’ CORE + STRETCHING 1h45m 15’ CAL. 4(10’ Z2 + 10’ Z3) 85-95rpm 10’ V.CALMA 1h30m Z2 CAD LIBRE 1h30m Z2 CAD LIBRE 3x10’ Z3 90-100rpm R5’ en Z2 CIRCUITO ADAPTACIÓN MUSCULAR + STRETCHING 2h Z2 CAD LIBRE 8x15’’ MAX R5’ en Z2 3h SALIDA BTT LIBRE SUAVE TOTAL 9h45m
3.
LOGROSÁN. I TITÁN
CAMINANDO ENTRE TITANES SEMANA 3 Z1 HASTA 60% Z2 60-70% Z3 70-80% Z4 80-90% Z5 90-100% ENTRENARCICLISMO.WORDPRESS.COM entrenarciclismo@gmail.com Semana Lunes Martes Miércoles Jueves Viernes Sábado Domingo 03 FEB 09 FEB 3 30’ CORE + STRETCHING 1h30m Z2 CAD LIBRE 3x10’ Z3 R5’ en Z2 CIRCUITO ADAPTACIÓN MUSCULAR + STRETCHING 1h30m Z2 CAD LIBRE 3x10’ Z3 90-100rpm R5’ en Z2 30’ CORE + STRETCHING 2h30m Z2 CAD LIBRE 4(5’ Z2 + 10’ Z3 + 2’ Z4) 85-95rpm 3h30m SALIDA BTT LIBRE TOTAL 9h Semana Lunes Martes Miércoles Jueves Viernes Sábado Domingo 03 FEB 09 FEB 3 30’ CORE + STRETCHING 1h30m 15’ CAL. 3x15’ Z3 85-95rpm R5’ en Z2 15’ V.CALMA 2h Z2 CAD LIBRE 1h30m Z2 85-95rpm 30’ Z3 CAD LIBRE CIRCUITO ADAPTACIÓN MUSCULAR + STRETCHING 2h Z2 CAD LIBRE 12x15’’ MAX R4’ en Z2 3h30m SALIDA BTT LIBRE INTENSA TOTAL 10h30m
4.
LOGROSÁN. I TITÁN
CAMINANDO ENTRE TITANES SEMANA 4 Z1 HASTA 60% Z2 60-70% Z3 70-80% Z4 80-90% Z5 90-100% ENTRENARCICLISMO.WORDPRESS.COM entrenarciclismo@gmail.com Semana Lunes Martes Miércoles Jueves Viernes Sábado Domingo 10 FEB 16 FEB 4 STRETCHING CORE CIRCUITO ADAPTACIÓN MUSCULAR + STRETCHING 2h Z2 85-95rpm 30’ CORE + STRECHING 3h30m SALIDA BTT LIBRE SUAVE 2h Z2 CAD LIBRE TOTAL 7h30m Semana Lunes Martes Miércoles Jueves Viernes Sábado Domingo 10 FEB 16 FEB 4 30’ CORE + STRETCHING 1h Z1/Z2 CAD LIBRE CIRCUITO ADAPTACIÓN MUSCULAR + STRETCHING 1h30m Z2/Z3 85-95rpm 30’ CORE + STRETCHING 4h SALIDA BTT LIBRE 2h Z2 CAD LIBRE TOTAL 8h30m
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