Week 8 (December 25, 2006 to December 31, 2006) Training Program:
First, stretching exercises
Same as the seventh week, three times a week.
Second, the specific training content
Monday: Endurance bike (indoor) 3.5 hours.
Tuesday: Twenty minutes of climber aerobic training and one hour of strength endurance training (70 kilograms of squat weight, forty times per group, ten groups).
Wednesday: Strength Training I. Time: One and a half hours.
Thursday: The mountain turns back and runs 550 meters away. It rises 100 meters and makes six round trips.
Friday: Strength training II, time: one and a half hours.
Saturday: Closed.
Sunday: Endurance bike (indoor) 3.5 hours.
Third, the specific training indicators:
Monday: Endurance bike (indoor) 3.5 hours.
Strength: 15 (total 25 levels)
Pulse: Controls between 143 and 153 beats per minute.
The first half hour: 11 kilometers, consumption: 360 calories.
The second hour: 22,51 kilometers, consumption: 827 calories.
The third hour: 21,97 kilometers, consumption: 797 calories.
The fourth paragraph of an hour: 20,94 kilometers, consumption: 765 calories.
Total ride: 76, 42 km, 2749 calories.
Tuesday: 20 minutes climber aerobic training. One-hour strength endurance training, with a weight of 70 kilograms deep, 40 times per group, 10 groups.
Thursday: The mountain turns back and runs 550 meters from the mountain, rising 100 meters in height and making 6 round trips.
The first 550 meters rises, 9 minutes and 10 seconds.
The second 550 meters rises, 9 minutes and 35 seconds.
The third 550 meters rises, 9 minutes and 50 seconds.
The fourth 10 points.
The fifth 10 minutes and 05 seconds.
The sixth 10 minutes 15 seconds.
Total time: 1 hour and 57 minutes.
Sunday: Endurance bike (indoor) 3, 5 hours.
Strength: 15 (total 25 levels)
Pulse: Maintains between 143 and 153 beats per minute.
The first half hour: 11,83 kilometers, consumption: 393 calories.
The second hour: 23, 11 kilometers, consumption: 830 calories.
The third hour: 23,45 kilometers, consumption: 828 calories.
The fourth paragraph of an hour: 19,46 kilometers, consumption: 726 calories.
Total ride: 77, 85 kilometers, 2777 calories.
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