Inline speed skating · HR
Plan description
Training for an inline skating marathon.
24 week planning based on perceived exertion and heart rate.
Includes core, upper body and lower body strength training.
Sample week
Week 2
VIRTUAGYM CORE DAY 1
Core routine 1 Optionally you can add the upper body routine 3.
VIRTUAGYM LOWER BODY DAY 2
Lower body routine 2.
5x60" r. x 2 RPE
15' z 1
5 x 60" z 6 r. 120" z 1
10' z 1
VIRTUAGYM UPPER BODY DAY 3
Upper body routine 3. Optionally you can add core 1 or 4.
CYCLING AER. EXT. HR
Goal: Aer. Ext.
90-120' z 1-2
2CE VO2 MAX 3x3' HR
Goal: VO2 max
10' z 1
3' z 3
3 x 3' z 5 recup. 5'
10' z 1
VIRTUAGYM CORE DAY 1
Core routine 1 Optionally you can add the upper train 3.
VIRTUAGYM LOWER BODY DAY 5
LOWER BODY ROUTINE DAY 5
CYCLING AER. EXT. HR
Goal: Aer. Ext.
90-120' z 1-2
VIRTUAGYM UPPER BODY DAY 6
Upper body routine 6. Optionally you can add core 1 or 4.
AER. EXT.
Goal: Aer. Ext.
Entrenamiento libre de patinaje a intensidades siempre cómodas, sin forzar ritmo ni posición aero. Focalizarse en la técnica de deslizamiento. Procura que sea un recorrido lo más llano posible.
El tiempo total es aproximado. Haz de más y de menos según el tiempo disponible que tengas pero no te pases para que no te condicione la fatiga para los días siguientes.
REST/JOKER
Rest completely this day if you have been able to do all the workouts of the week. Or use it to catch up on a workout you missed. If you have done them all and you still want to go out and do something, take advantage but without forcing the intensity or the time. That the training of the following days does not condition you due to excess fatigue.