Trainen op de Indoor Rower.pdf - Concept2
Trainen op de Indoor Rower.pdf - Concept2
Trainen op de Indoor Rower.pdf - Concept2
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Deel 3 : Training Schema’s<br />
Tabel 3.16<br />
Session<br />
1<br />
2<br />
3<br />
4<br />
5<br />
L<br />
N<br />
+2<br />
N<br />
+2<br />
+1<br />
Training<br />
60’ @ HMS<br />
20’ @ MS &<br />
(2 x 3’ / 5’)<br />
@ 32spm<br />
(5 x 5’ / 5’)<br />
@ 10ks<br />
30’ @ MS &<br />
(3 x 3’ / 5’)<br />
@ 32 spm<br />
20’ @ 10ks &<br />
(6 x 1’ / 2’)<br />
@ 34spm<br />
Marathon Training Weken 21-24: Taper<br />
Week 21 Week 22 Week 23 Week 24<br />
L<br />
N<br />
+2<br />
N<br />
+2<br />
+1<br />
Training<br />
60’ @ MS<br />
30’ @ 10ks &<br />
(4 x 1’ / 2’)<br />
@ 34spm<br />
20’ @ 5ks /<br />
20’ @ 10ks<br />
30’ @ HMS &<br />
(6 x 1’ / 2’)<br />
@ 36 spm<br />
30’ @ HMS &<br />
(4 x 90 sec / 3’)<br />
@ 36spm<br />
L<br />
N<br />
N<br />
+2<br />
+2<br />
+1<br />
Training<br />
60’ @ MS<br />
2 x wissel<br />
(10’ @ 5ks /<br />
20’ @ MS)<br />
30’ @ HMS<br />
(2 x 90 sec / 3’<br />
@ 36spm)<br />
30’ @ HMS &<br />
(6 x 1’ / 2’)<br />
@ 36 spm<br />
30’ @ HMS &<br />
(6 x 1’ / 2’)<br />
@ 38spm<br />
L<br />
N<br />
N<br />
+2<br />
N<br />
N<br />
Training<br />
45’ @ MS<br />
10’ @ 5ks /<br />
20’ @ HMS<br />
30’ @ HMS &<br />
(2 x 90 sec / 3’)<br />
@ 36spm<br />
20’ @ MS<br />
Race
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