EVERYTHING V+ Trail Mesocycle

SHORT DISTANCE
Day Mic.1 adjustment. March 1-4 Mic.2 adaptation. 05/11 March Mic.3 impact. 12-1

ACTIVE REST. Light kicking, ACTIVE REST. P

varied swimming, session varied swimming
L learnings... training

PPM KG PPM KG PPM KG

BICYCLE: 2 HOURS OF RIDING BIKE: 2 HOURS RED

M

PPM KG PPM KG PPM KG

RACE: 20' warm-up, RUN: 15' warm-up

10' technique, 2x(3000m. Progressive 40' Progressives from ri
from medium pace/3' jog, comfortable shooting, 4x200
4x500m. fuerte/1´ trote, 10´rodaje. trote, 10´rodaje.
X STRENGTH STRENGTH MOUNTAIN
MOUNTAIN: 3 circuits 45" x e
45" x station. Strainings Estrangement

PPM KG PPM KG PPM KG

RACE: 15' warm-up,

10th running technique, 8km.
progressive every 2Km. starting
medium pace and finishing strong. BICYCLE: 2 HOURS OF RIDING BICYCLE: 2 HOURS RED
10-minute smooth filming.
J
MOUNTAIN FORCE: 3 circuits
30" x station
Strainings

PPM KG PPM KG PPM KG

RACE: 20' warm-up, 6 RUN: 20' warm-up

progressive 100m, 10' average pace, progressive 100m, 4x(3
8x(2' strong/1' jog), 10' cool down. 4x(1'30" strong/1s), 4x
BICYCLE: 2 HOURS OF RIDING FORCE GYM: 3 circuits 10 shooting.
V 1º 20 repetciones, 2º 15 GYM: 3 circuitos
repetitions, 3rd 10 repetitions. repetitions, 2nd 15 reps
Strains 10 repetitions.

PPM KG PPM KG PPM KG

TRAIL: 3 HOURS BIKE: 3 HOURS BIKE BIKE: 3 HOURS

S

PPM KG PPM KG PPM KG

BIKE: 3 HOURS BIKE TRAIL: 3 HOURS. TRAIL: 3 HOURS

D
PPM KG PPM KG PPM KG

GYM STRENGTH CIRCUIT: SQUAT, BACK, QUADRICEPS, CHEST, HAMSTRINGS, SHOULDER, CALF

MOUNTAIN STRENGTH CIRCUIT: BOSU SQUAT WITH WEIGHT, ISOMETRIC ABS, BURPEES
ISOMETRIC, SKIPPING, PUSH-UPS, JUMP TO BENCH WITH FEET TOGETHER, ABDOMINAL IS
BOSU WITH DUMBBELLS, ISOMETRIC ABDOMINAL, ALTERNATING FEET BOX JUMP
o2 March
Improves aerobic condition, strength progression
March 18 Mic.4 recovery. March 19-25 Mic.1 Adjustment. March 26-31

Light patio,
, session BIKE: 2 HOURS OF RIDING BICYCLE: 1 HOUR VERY SOFT ROLLING
os...

PPM KG PPM KG

RACE: 20' warm-up,

10' technique, 3x(10' progressive from
medium pace/2' jog), 6x(1' fast/1
GRAY 10 minutes of jogging. REST
MOUNTAIN FORCE: 3 circuits
45" x station.
Strains
PPM KG PPM KG

miento,
average, 5 RACE: 1 hour of comfortable rolling.
0m. at maximum/1'
BIKE: 2 HOURS OF RIDING STRENGTH
MOUNTAIN: 3 circuits 45"
3 circuits x station. Strainings
station.
os

PPM KG KG

RUNNING: 20' warm-up, 6

progressive 100m, 6x (2' uphill
SHE SHOWS media/descend), 3x(1' slope BICYCLE: 2 HOURS OF RIDING
strong/downhill), 10' filming.
Strains

PPM KG PPM KG

treatment, 4 RUNNING: 20' warm-up, 4

3' strong/1's), progressive 100m, 10' average pace/2
x(45" at maximum/1 's, 5' strong/1's, 10' medium pace/2's,
STRENGTH REST 10' shooting. STRENGTH GYM
1st 20 3 circuits 1st 20
petitions, 3rd repetciones, 2º 15 repetciones, 3º 10
treatments repetitions. Strains

PPM KG PPM KG

BICYCLE BICYCLE: 2 HOURS OF CYCLE SOFT BICI: 3 HORAS BICI

PPM KG PPM KG

AS. TRAIL: 3 HOURS OR COMPETITION.

 PPM KG PPM KG

["LATS","BICEPS","ABDUCTOR","TRICEPS","ADDUCTOR","ROW"]

S, SPLIT FRONTAL WITH DUMBBELLS, ABDOMINAL

SUMO DEADLIFT, TRICEPS ON BENCH, LATERAL SPLIT A
OS, BALANCE ON BOSU 1 LEG.
 EVERYTHING V+ Trail Mesocycle
LONG DISTANCE
Day Mic.1 adjustment. March 1-4 Mic.2 adaptation. March 05/11 Mic.3 impact. 12-1

RACE: 90 minutes comfortable run, 6 straights RACE: 95 minutes comfortable run

strong 30" with good technique/30", 10' strong 30" with good technique
L shootings. Strains strikes. Estrami

PPM KG PPM KG PPM KG

BICYCLE: 2 HOURS OF RIDING. BICYCLE: 2 HOURS OF RIDE

MOUNTAIN FORCE: 3 circuits MOUNTAIN FORCE: 3 cir
M 30" x straits station 30" x station Es

PPM KG PPM KG PPM KG

TRAIL: 3 HOURS. Steep ascents, flat TRAIL: 3 HOURS. Ascents

X and comfortable descents. and drops com

PPM KG PPM KG PPM KG

BICYCLE: 2 HOURS ROLLING. BICYCLE: 2 HOURS OF RIDING. BICYCLE: 2 HOURS OF ROLLING

GYM STRENGTH: 3 circuits GYM STRENGTH: 3 circuits GYM STRENGTH: 3 cir
J 20 repetitions per station 20 repetitions x station 20 repetitions
Strains Strainings Estrangement

PPM KG PPM KG PPM KG

RACE: 20' warm-up,

RACE: 20' warm-up, 10' technique, 3x(3000m, average pace/3')RUN: 20´ warm-up
10" running technique, 10km. Pace average rhythm time, 5' rod
medium, 10 minutes smooth shooting. jog), 4x500m. strong/1' jog, 10 4x200m. at full speed/1' jog,
V shooting.
Straws Strainings E

PPM KG PPM KG PPM KG

TRAIL: 4h. TRAIL: 4:15´ TRAIL: 4:30

S

PPM KG PPM KG PPM KG

BIKE: 3 HOURS BIKE BIKE: 3 HOURS BIKE BICYCLE: 3 HOURS

D
PPM KG PPM KG PPM KG

GYM STRENGTH CIRCUIT: SQUAT, BACK, QUADRICEPS, CHEST, HAMSTRINGS, SHOULDER, CALF

MOUNTAIN STRENGTH CIRCUIT: BOSU SQUAT WITH WEIGHT, ISOMETRIC ABS, BURPEES,
ISOMETRIC, SKIPPING, PUSH-UPS, JUMP TO BENCH WITH FEET TOGETHER, ISOMETRIC ABDOMINAL
DUMBBELLS, ISOMETRIC ABDOMINAL, ALTERNATE STEP JUMP, EQU
or 2 February
Improves aerobic condition, strength progression
March 18 Mic.4 recovery. March 19-25 Mic.1 Adjustment. March 26-31

mode, 6 straight runs RACE: 100' comfortable run, 6 straight runs RACE: 90' comfortable run, 6 straight runs
technique/30", 10' strong 30" with good technique/30", 10' strong 30" with good technique/30", 10'
hundreds shooting. Strains shooting

PPM KG PPM KG

E. BICYCLE: 2 HOURS ROLLING.

circuits MOUNTAIN FORCE: 3 circuits REST
straining 30" x station Straits

PPM KG PPM KG

strong ascents, flat TRAIL: 3 HOURS. Strong ascents, flat

mode. and comfortable descents. TRAIL: 3 HOURS.

PPM KG KG

E. BICYCLE: 2 HOURS OF RIDING.

circuits GYM STRENGTH: 3 circuits BICYCLE: 2 HOURS ROLLING.
x station 20 repetitions per station Strangulations
os Strains

PPM KG PPM KG

RACE: 20' warm-up,

ento 1
it gives comfort, 10' technique, 4x(15' medium pace/2'
, 10' filming.
jogging), 6x(1' strong/1' jogging), 10 REST
shooting.
Strains Strains

PPM KG PPM KG

0´ TRAIL: 4´45" TRAIL: 4 HOURS

PPM KG PPM KG

BICYCLE BIKE: 3 HOURS BIKE

 PPM KG PPM KG

["OS","BICEPS","ABDUTTOR","TRICEPS","ADDUCTOR","ROW"]

SPLIT FRONTAL WITH DUMBBELLS, ABDOMINAL

TRICEPS ON BENCH, LATERAL SPLIT ON BOSU WITH
BALANCE ON BOSU 1 LEG.
 ZONE Fc % Rhythm Intensidad Sensación esfuerzo
Z1 68/74 Smooth 0, 1, 2
Z2 75/82 Media 3, 4
Z3 83/87 Intense 5, 6, 7
Z4 88/93 Strong 8, 9
Z5 94/100 Maximum 10

If you have a stress test and know your maximum heart rate, you can calculate the different zones based on the percentage.

The month or cycle is divided into 4 weeks, 3 of ascent and one of descent. The descent week can be
It is also advisable to go to the physio that last week.
 is indicated in the table.

You can take the opportunity to do a test or a race to see the progress.