Day 1 VO2Max Testing Day: 20 min warm up, 5 minute Rolling to proper heart rate, Heart Rate 100% check power after 5 minute, 30 min cool down
หลังจากนี้เราจะไม่ดูที่ฮาร์ทเรทอีกต่อไปครับ เราจะเอาแรงวัตที่ได้เป็นหลักเท่านั้น
Day 2 Start Program Interval: 20 min warm up, 10x (30sec Cycling at 100% Vo2Max Power + 30 Sec recovery 50%VO2Max Power)
Day 3 Low intensity High Quality: 10 min warm up 3x (5 min at 90% Vo2Max Power + 10 Min Recovery 50%Vo2Max Power)
Day 4 Duration, Frequency, Intensity: 20 min warm up
6x(40sec at 95% Vo2Max Power + 20 Sec recovery 50% Vo2Max Power) + 4 Minute Rolling
6x(40sec at 95% Vo2Max Power + 20 Sec recovery 50% Vo2Max Power) + 4 Minute Rolling
6x(40sec at 95% Vo2Max Power + 20 Sec recovery 50% Vo2Max Power) + 14 Minute Cool Down
Day 5 Recovery Day: 10 Min warm up, 20 x (15 Sec at 100% + 15 Sec Recovery 50%), 10 Minute Cool Down
Day 6 Time Effective Interval:
10 Min Warm up
5 min at 70% Power + 3 min at 75% Power + 2 min at 80% Power
5 x (30Sec 100% Vo2Max Power + 30 Sec recovery 50% Vo2Max Power) + 5 min 70% Vo2Max Power
5 x (30Sec 100% Vo2Max Power + 30 Sec recovery 50% Vo2Max Power) + 5 min 70% Vo2Max Power
5 x (30Sec 100% Vo2Max Power + 30 Sec recovery 50% Vo2Max Power) + 5 min 70% Vo2Max Power
5 x (30Sec 100% Vo2Max Power + 30 Sec recovery 50% Vo2Max Power) + 5 min Cool Down
Day 7 Attack until could not attack anymore
10 Min Warm up
5 min at 70% Power + 3 min at 75% Power + 2 min at 80% Power + 10 min at 60%
30 Sec 100% + 30 Sec Recovery 50% x as many as you could do but no fail interval
15 min cool down
Day 8 Resting Day after hard day: 20min Warmup, 3x(5min at 80% Vo2Max Power + 2 Min at 50% Vo2Max Power), 16 min at 70% Power
Day 9 No Pattern Interval: 15 Min Warm up, Speed Play (คิดว่าทาเกฮาร่าจัดตรงนี้ให้ตรงเสาร์ที่ปั่นกับกลุ่มนะครับ)
Day 10 Recovery Day: 10 min warm up, 5x(30sec at 100% Vo2Max Power+ 30 Sec at 50% Vo2Max Power), 10 min cool down
Day 11 Longer Interval: 10 min warm up, 6x(3 minute at 100% Vo2Max Power + 2 Min at 70% Vo2Max Power)
Day 12 Lets Persuit Shall We: 12 min Warm up, 4x(3 min at 100% Vo2Max Power + 3 Min at 80% Vo2 Max Power), 10 min Cool Down
Day 13 Recovery Day: 20 min warm up, 5 min at 85%, 5 min at 50%, 10 min cool down
Day 14 Attack untill could not attack anymore:
20 min warm up
8 x (30 Sec at 100% +30 Sec at 50%) + 7 min easy rolling
8 x (30 Sec at 100% +30 Sec at 50%) + 7 min easy rolling
???? x (30 Sec at 100% +30 Sec at 50%) Attack until could not attack anymore
10 min cool down