Trainen op de Indoor Rower.pdf - Concept2

Tabel 3.14
Sess.
1
2
3
4
5
Tabel 3.15
Sess.
1
2
3
4
5
Type
Drempel
Vermogen
Drempel
Vermogen
Vermogen
Type
Drempel
VO2 Max
Drempel
Drempel
VO2 Max
L
N
+2
N
+1
+2
L
N
N
N
N
N
Training
15’ @ MS /
15’ @ 10ks /
15’ @ HMS
2 x (6 x 1’ / 2’)
@ 30spm
herhaal training 1
4 x 3’ / 5’
@ 30spm
2 x (6 x 1’ / 2’)
@ 30spm
L
N
+2
N
+1
+2
Training
20’ @ MS /
20’ @ 10ks /
20’ @ HMS
3 x (6 x 1’ / 2’)
@ 32spm
herhaal training 1
4 x 3’ / 5’
@ 32spm
3 x (6 x 1’ / 2’)
@ 32spm
Training Schema’s : Deel 3
Marathon Training Weken 9-12: Vermogen/Drempel
Week 9 Week 10 Week 11 Week 12
L
N
+2
N
+1
+2
Training
30’ @ MS /
30’ @ 10ks /
30’ @ HMS
8 x 90 sec / 3’
@ 34spm
herhaal training 1
4 x 3’ / 5’
@ 34spm
8 x 90 sec / 3’
@ 34spm
Marathon Training Weken 13-20: Drempel/VO2 Max
Training
60’ wissel
(10’ @ 10ks /
10’ @ MS)
4 x wissel
(5’ @ 5ks /
8’ @ MS)
15’ @ MS /
15’ @ 10ks /
15’ @ HMS
herhaal training 1
3 x wissel
(6’ @ 10ks /
8’ @ MS)
Training
80’ wissel
(10’ @ 10ks /
15’ @ MS /
15’ @ HMS)
4 x wissel
(6’ @ 5ks /
8’ @ MS)
20’ @ MS /
20’ @ 10ks /
20’ @ HMS
herhaal training 1
3 x wissel
(8’ @ 5ks /
12’ @ MS)
Training
90’ wissel
(15’ @ 10ks /
15’ @ MS /
15’ @ HMS)
4 x wissel
(8’ @ 5ks /
12’ @ MS)
25’ @ MS /
25’ @ 10ks /
25’ @ HMS
herhaal training 1
3 x wissel
(10’ @ 5ks /
15’ @ MS)
L
N
+2
N
+1
+2
Training
20’ @ MS /
20’ @ 10ks /
20’ @ HMS
4 x 90 sec / 3’
@ 32spm
herhaal training 1
4 x 3’ / 5’
@ 30spm
4 x 90 sec / 3’
@ 36spm
Weken 13 & 17 Weken 14 & 18 Weken 15 & 19 Weken 16 & 20
L
N
N
N
N
N
L
N
N
N
N
N
L
N
N
N
N
N
Training
60’ wissel
(10’ @ 10ks /
10’ @ MS)
4 x wissel
(5’ @ 5ks /
8’ @ MS)
15’ @ MS /
15’ @ 10ks /
15’ @ HMS
herhaal training 1
3 x wissel
(6’ @ 5ks /
8’ @ MS)