Watt cycling training tables, what is cycling training with watts, what benefits does it bring, how to do a cycling training with watts, effective example table of cycling training with watts.
Cycling training with watts is based on the use of a power meter installed on the bicycle. This tool measures the amount of power (in watts) a cyclist is producing while pedaling. Measuring power is a very precise way to evaluate training intensity and monitor progress.
Using a power meter, you can establish specific training zones based on your goals and current fitness level. For example, you can set power zones for aerobic training, anaerobic training, resistance training, and so on.
Here are some common power-based training zones:
Active Recovery (Zone 1): Very easy, less than 55% of your maximum power.
Aerobic (Zone 2): A moderate activity, between 56% and 75% of your maximum power.
Threshold Time (Zone 3): A sustainable effort, between 76% and 90% of your maximum power.
Overpower (Zone 4): Intense, between 91% and 105% of your maximum power.
Maximum Effort (Zone 5): Maximum Effort, over 106% of your maximum power.
For example, if you're looking to improve your stamina, you might focus on sessions in zone 3 and zone 4. If you're working on sprints and explosiveness, you might focus on sessions in zone 5.
Cycling training with watts is particularly useful because it allows you to accurately measure your intensity of effort, thus avoiding the risk of training too hard or too lightly. Furthermore, it allows you to track your progress over time very precisely.
Here is an example of a cycling training table with reference to watts. Remember that this is just an example and you should tailor it to your specific needs, fitness level and goals. Additionally, before starting any exercise program, it is advisable to consult a doctor or exercise professional to ensure it is right for you.
Week 1: Basic Aerobics
Day 1:
Heating: 10 minutes at 100W
Sets of 4x8 minutes at 150W with 5 minutes of recovery between sets
Cooling: 10 minutes at 100W
Day 2: Active rest or 60 minutes of moderate intensity cycling (140-160 bpm)
Day 3:
Heating: 10 minutes at 100W
3x12 minutes at 160W with 6 minutes of rest between sets
Cooling: 10 minutes at 100W
Day 4: Active rest or 60 minutes of moderate intensity cycling (140-160 bpm)
Day 5:
Heating: 10 minutes at 100W
2x20 minutes at 170W with 8 minutes of rest between sets
Cooling: 10 minutes at 100W
Day 6: Active rest or 60 minutes of moderate intensity cycling (140-160 bpm)
Day 7: Complete rest or 30-60 minutes of very light cycling (less than 100W)
Week 2: Power and Endurance
Day 1:
Heating: 10 minutes at 100W
5x5 minutes at 200W with 5 minutes of recovery between sets
Cooling: 10 minutes at 100W
Day 2: Active rest or 60 minutes of moderate intensity cycling (140-160 bpm)
Day 3:
Heating: 10 minutes at 100W
4x8 minutes at 180W with 6 minutes of recovery between sets
Cooling: 10 minutes at 100W
Day 4: Active rest or 60 minutes of moderate intensity cycling (140-160 bpm)
Day 5:
Heating: 10 minutes at 100W
3x12 minutes at 170W with 8 minutes of recovery between sets
Cooling: 10 minutes at 100W
Day 6: Active rest or 60 minutes of moderate intensity cycling (140-160 bpm)
Day 7: Complete rest or 30-60 minutes of very light cycling (less than 100W)
This is just an example program. Be sure to monitor your fatigue levels and adjust your training accordingly. Additionally, be sure to also include recovery and stretching sessions to prevent any injuries. Finally, if you have access to a training professional or cycling coach, consider consulting them for a personalized program and specific advice based on your needs and goals.
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