Manual Tacx Basic Ergotrainer T1670 (page 15 of 112) (English, German, Dutch, French, Italian, Spanish)

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Trainingsadvies

Hersteltraining

tijd (min.) slope omw. (rpm) verzet bijzonderheden

3 1 100 kleinste lekker draaien/hoge snelheid

3 1 100 1 zwaarder lekker draaien/hoge snelheid

3 1 100 1 lichter lekker draaien/hoge snelheid

3 1 100 kleinste lekker draaien/hoge snelheid

Eventueel het geheel nog eens herhalen op stand 2 met twee minuten telkens en nog eens op

stand 3 met één minuut herhaling.Voor de afwisseling kunt u natuurlijk ook op 80, 90, 110 of 120

omwentelingen gaan fietsen.

Krachttraining

tijd (min.) watt omw. (rpm) verzet bijzonderheden

3 80 80/90 vrij warming-up/rustig losrijden

4 140 100 klein snelheid verhogen

3 180 100 klein snelheid verhogen

2 200 100 klein snelheid verder verhogen

1 240 90 klein snelheid nog verder verhogen

3 80 120 klein rustig rijden

4 180 60 groot lage snelheid/blijven zitten

3 200 70 groter lage snelheid/blijven zitten

2 220 80 groter lage snelheid/blijven zitten

1 260 70 groter staan op de pedalen

5 80 80/90 vrij cool-down

Het vermogen is bij deze krachttraining is makkelijk aan te passen aan de individuele

eisen/vaardigheden van de renner. Start niet te zwaar en werk het gehele programma af.

Heuveltraining

tijd (min.) slope omw. (rpm) verzet bijzonderheden

4 2 80/90 vrij lekker draaien/constante snelheid

3 3 > 80 vrij probeer snelheid hoog te houden

1 7 60 53-14 staan op de pedalen!

5 1 > 100 42-16 hoge trapfrequentie

2 5 > 80 53-15 zitten/staan om de 30" afwisselen

2 6 90/100 42-16 blijven zitten

5 1 110/130 42-16 hoge trapfrequentie

1 vrij vrij cooling-down

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Tacx Basic Ergotrainer T1670 Manual

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