To accompany you during this period, here are free training program on home trainer that you can do at home. (Updated as you go)
The sessions that will be offered will be based on the intensity zone of Andrew . Andrew Coggan has defined seven intensity zones which are defined from a percentage of the functional threshold power (FTP) or Heart rate threshlod. You can see equivalences on the Rating scale of Perceived (RPE) scale from borg.
The% HR max is calculated as follows: Target heart rate = Resting HR +% (Max HR – Resting HR) Example: I want to drive at 70% of my capacity while having as FCmax = 200bpm and a FCrepos of 60: 60 + 0.70 (200 – 60) = 60 + 0.70 * 140 = 60 + 98 = 158bpm. So I have to drive at 158bpm to find myself at 70% of my capacity.
Some additional information
Before you start, we advise you to keep a steady pace of life. And yes, it is not because we live in a particular period that we should let go of our lifestyle. Take advantage of this period take care of us, and listen to our feelings
The purpose of this article is to provide you with a typical week so as not to make a mistake. During this period of confinement, some will be overwhelmed by the desire to train morning noon and evening and others will have no motivation. This typical week will calm the ardor of one and motivate the others.
Not knowing when the competitions will resume, we can maintain our physical level and work a desired quality (point to work or strong point). The following typical week offers one to two physical activities per day.
Hope you’ve enjoyed our free training program on home trainer, and if you want to find more :