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Testo: <blockquote data-quote="Rapasave" data-source="post: 3521170" data-attributes="member: 16109"><p>penso di essere in bici alle 1640 questo è il mio allenamento di oggi</p><p> </p><p><strong><span style="font-family: 'ComicSansMS-Bold'"><span style="font-size: 10px"><span style="font-family: 'ComicSansMS-Bold'"><span style="font-size: 10px">( x2 ) </span></span></span></span><span style="font-family: 'ComicSansMS-Bold'"><span style="font-size: 10px"><span style="color: #ff0000"><span style="font-family: 'ComicSansMS-Bold'"><span style="font-size: 10px"><span style="color: #ff0000"><span style="font-family: 'ComicSansMS-Bold'"><span style="font-size: 10px"><span style="color: #ff0000">PROGRESSIONI TWIN POWER PLAIN </span></span></span></span></span></span></span></span></span></strong><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px"><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px">(in pianura o leggero vallonato) IN ZONA BRONZOLO ORA</span></span></span></span></p><p><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px"><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px">Svolgere ogni fase una di seguito all&#8217;altra senza recuperi parziali</span></span></span></span></p><p><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px"><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px">(ogni progressione dura 10min + 5min recupero):</span></span></span></span></p><p><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px"><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px"></span></span></span></span><strong><span style="font-family: 'ComicSansMS-Bold'"><span style="font-size: 10px"><span style="font-family: 'ComicSansMS-Bold'"><span style="font-size: 10px">5min </span></span></span></span></strong><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px"><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px">a </span></span></span></span><strong><span style="font-family: 'ComicSansMS-Bold'"><span style="font-size: 10px"><span style="font-family: 'ComicSansMS-Bold'"><span style="font-size: 10px">70rpm </span></span></span></span></strong><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px"><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px">con FC a </span></span></span></span><strong><span style="font-family: 'ComicSansMS-Bold'"><span style="font-size: 10px"><span style="font-family: 'ComicSansMS-Bold'"><span style="font-size: 10px">FMD</span></span></span></span></strong></p><p><strong><span style="font-family: 'ComicSansMS-Bold'"><span style="font-size: 10px"><span style="font-family: 'ComicSansMS-Bold'"><span style="font-size: 10px">3min </span></span></span></span></strong><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px"><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px">a </span></span></span></span><strong><span style="font-family: 'ComicSansMS-Bold'"><span style="font-size: 10px"><span style="font-family: 'ComicSansMS-Bold'"><span style="font-size: 10px">90rpm </span></span></span></span></strong><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px"><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px">con FC a </span></span></span></span><strong><span style="font-family: 'ComicSansMS-Bold'"><span style="font-size: 10px"><span style="font-family: 'ComicSansMS-Bold'"><span style="font-size: 10px">FVL</span></span></span></span></strong></p><p><strong><span style="font-family: 'ComicSansMS-Bold'"><span style="font-size: 10px"><span style="font-family: 'ComicSansMS-Bold'"><span style="font-size: 10px">2min </span></span></span></span></strong><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px"><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px">a </span></span></span></span><strong><span style="font-family: 'ComicSansMS-Bold'"><span style="font-size: 10px"><span style="font-family: 'ComicSansMS-Bold'"><span style="font-size: 10px">110rpm </span></span></span></span></strong><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px"><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px">con FC a </span></span></span></span><strong><span style="font-family: 'ComicSansMS-Bold'"><span style="font-size: 10px"><span style="font-family: 'ComicSansMS-Bold'"><span style="font-size: 10px">SAP</span></span></span></span></strong></p><p><strong><span style="font-family: 'ComicSansMS-Bold'"><span style="font-size: 10px"><span style="font-family: 'ComicSansMS-Bold'"><span style="font-size: 10px">5min </span></span></span></span></strong><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px"><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px">recupero</span></span></span></span></p><p><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px"><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px">(30min)</span></span></span></span></p><p><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px"><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px"></span></span></span></span><strong><span style="font-family: 'Tms Rmn'"><span style="font-size: 10px"><span style="font-family: 'Tms Rmn'"><span style="font-size: 10px">&#9679; </span></span></span></span><span style="font-family: 'Times New Roman'"><span style="font-size: 10px"><span style="font-size: 10px">( x3 ) </span></span><span style="font-size: 10px"><span style="color: #ff0000"><span style="font-size: 10px"><span style="color: #ff0000"><span style="font-size: 10px"><span style="color: #ff0000">PROGRESSIONI TWIN POWER RISE </span></span></span></span></span></span></span></strong><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px"><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px"><span style="font-family: 'Times New Roman'">(su salita di 3km al 6/8%) VADO SU A MONTAGNA</span></span></span></span></span></p><p><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px"><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px">Svolgere ogni fase una di seguito all&#8217;altra senza recuperi parziali</span></span></span></span></p><p><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px"><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px">(ogni progressione dura 13min + 5min di recupero):</span></span></span></span></p><p><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px"><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px"></span></span></span></span><strong><span style="font-family: 'ComicSansMS-Bold'"><span style="font-size: 10px"><span style="font-family: 'ComicSansMS-Bold'"><span style="font-size: 10px">5min </span></span></span></span></strong><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px"><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px">a </span></span></span></span><strong><span style="font-family: 'ComicSansMS-Bold'"><span style="font-size: 10px"><span style="font-family: 'ComicSansMS-Bold'"><span style="font-size: 10px">60rpm </span></span></span></span></strong><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px"><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px">con FC a </span></span></span></span><strong><span style="font-family: 'ComicSansMS-Bold'"><span style="font-size: 10px"><span style="font-family: 'ComicSansMS-Bold'"><span style="font-size: 10px">FMD</span></span></span></span></strong></p><p><strong><span style="font-family: 'ComicSansMS-Bold'"><span style="font-size: 10px"><span style="font-family: 'ComicSansMS-Bold'"><span style="font-size: 10px">3min </span></span></span></span></strong><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px"><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px">a </span></span></span></span><strong><span style="font-family: 'ComicSansMS-Bold'"><span style="font-size: 10px"><span style="font-family: 'ComicSansMS-Bold'"><span style="font-size: 10px">80rpm </span></span></span></span></strong><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px"><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px">con FC a </span></span></span></span><strong><span style="font-family: 'ComicSansMS-Bold'"><span style="font-size: 10px"><span style="font-family: 'ComicSansMS-Bold'"><span style="font-size: 10px">SAS </span></span></span></span></strong><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px"><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px">(non superare SAS)</span></span></span></span></p><p><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px"><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px"></span></span></span></span><strong><span style="font-family: 'ComicSansMS-Bold'"><span style="font-size: 10px"><span style="font-family: 'ComicSansMS-Bold'"><span style="font-size: 10px">5min </span></span></span></span></strong><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px"><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px">a </span></span></span></span><strong><span style="font-family: 'ComicSansMS-Bold'"><span style="font-size: 10px"><span style="font-family: 'ComicSansMS-Bold'"><span style="font-size: 10px">70rpm </span></span></span></span></strong><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px"><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px">con FC a </span></span></span></span><strong><span style="font-family: 'ComicSansMS-Bold'"><span style="font-size: 10px"><span style="font-family: 'ComicSansMS-Bold'"><span style="font-size: 10px">FVL</span></span></span></span></strong></p><p><strong><span style="font-family: 'ComicSansMS-Bold'"><span style="font-size: 10px"><span style="font-family: 'ComicSansMS-Bold'"><span style="font-size: 10px">5min </span></span></span></span></strong><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px"><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px">recupero facendo girare le gambe anche in discesa</span></span></span></span></p><p><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px"><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px">(54min)</span></span></span></span></p><p><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px"><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px"></span></span></span></span><strong><span style="font-family: 'ComicSansMS-Bold'"><span style="font-size: 10px"><span style="font-family: 'ComicSansMS-Bold'"><span style="font-size: 10px">NB1: </span></span></span></span></strong><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px"><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px">per rendere l&#8217;esercizio il più variabile possibile si può scegliere di volta in volta a propria discrezione di</span></span></span></span></p><p><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px"><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px">fare delle fasi della progressione o l&#8217;intera progressione, seduti oppure in fuori sella.</span></span></span></span></p><p><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px"><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px"></span></span></span></span><span style="font-family: 'Tms Rmn'"><span style="font-size: 10px"><span style="font-family: 'Tms Rmn'"><span style="font-size: 10px">&#9679; </span></span></span></span><strong><span style="font-size: 10px"><span style="font-size: 10px"><span style="font-family: 'Times New Roman'">15min </span></span></span></strong><span style="font-family: 'Times New Roman'"><span style="font-size: 10px"><span style="font-size: 10px">defaticamento in agilità su percorso leggermente vallonato a </span></span><strong><span style="font-size: 10px"><span style="font-size: 10px">90/110rpm </span></span></strong></span><span style="font-family: 'Times New Roman'"><span style="font-size: 10px"><span style="font-size: 10px">con FC compresa tra </span></span><strong><span style="font-size: 10px"><span style="font-size: 10px">FLG</span></span></strong></span><span style="font-family: 'Times New Roman'"><span style="font-size: 10px"><span style="font-size: 10px">/</span></span><strong><span style="font-size: 10px"><span style="font-size: 10px">FLS</span></span></strong></span></p><p><span style="font-family: 'Times New Roman'"><strong><span style="font-size: 10px"><span style="font-size: 10px"></span></span></strong></span><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px"><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px">TOT. 1h54min</span></span></span></span></p><p><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px"><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px"></span></span></span></span><strong><span style="font-family: 'ComicSansMS-Bold'"><span style="font-size: 10px"><span style="font-family: 'ComicSansMS-Bold'"><span style="font-size: 10px">NB2: </span></span></span></span></strong><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px"><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px">se hai più di 2h di tempo per allenarti, puoi inserire dopo le 2 progressioni principali queste progressioni:</span></span></span></span></p><p><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px"><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px"></span></span></span></span><span style="font-family: 'Tms Rmn'"><span style="font-size: 10px"><span style="font-family: 'Tms Rmn'"><span style="font-size: 10px">&#9679; </span></span></span></span><strong><span style="font-family: 'Times New Roman'"><span style="font-size: 10px"><span style="font-size: 10px">( x3 ) </span></span><span style="font-size: 10px"><span style="color: #ff0000"><span style="font-size: 10px"><span style="color: #ff0000"><span style="font-size: 10px"><span style="color: #ff0000">PROGRESSIONI TWIN REFUEL PLAIN </span></span></span></span></span></span></span></strong><span style="font-family: 'Times New Roman'"><span style="font-size: 10px"><span style="font-size: 10px">(in pianura o leggero vallonato) STRADA DI RITORNO ORA BRONZOLO</span></span></span></p><p><span style="font-family: 'Times New Roman'"><span style="font-size: 10px"><span style="font-size: 10px"></span></span></span><strong><span style="font-family: 'ComicSansMS-Bold'"><span style="font-size: 10px"><span style="font-family: 'ComicSansMS-Bold'"><span style="font-size: 10px">30sec </span></span></span></span></strong><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px"><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px">con 53(50)x13(12) o 44x11 da bassa velocità, rilanciare sui pedali fino a SAP (non superare SAP)</span></span></span></span></p><p><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px"><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px"></span></span></span></span><strong><span style="font-family: 'ComicSansMS-Bold'"><span style="font-size: 10px"><span style="font-family: 'ComicSansMS-Bold'"><span style="font-size: 10px">1min </span></span></span></span></strong><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px"><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px">recupero</span></span></span></span></p><p><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px"><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px"></span></span></span></span><strong><span style="font-family: 'ComicSansMS-Bold'"><span style="font-size: 10px"><span style="font-family: 'ComicSansMS-Bold'"><span style="font-size: 10px">30sec </span></span></span></span></strong><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px"><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px">con 53(50)x15(14) o 44x12 da bassa velocità, rilanciare sui pedali fino a SAP (non superare SAP)</span></span></span></span></p><p><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px"><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px"></span></span></span></span><strong><span style="font-family: 'ComicSansMS-Bold'"><span style="font-size: 10px"><span style="font-family: 'ComicSansMS-Bold'"><span style="font-size: 10px">1min </span></span></span></span></strong><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px"><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px">recupero</span></span></span></span></p><p><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px"><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px"></span></span></span></span><strong><span style="font-family: 'ComicSansMS-Bold'"><span style="font-size: 10px"><span style="font-family: 'ComicSansMS-Bold'"><span style="font-size: 10px">30sec </span></span></span></span></strong><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px"><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px">con 53(50)x17(16) o 44x14 da bassa velocità, rilanciare sui pedali fino a SAP (non superare SAP)</span></span></span></span></p><p><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px"><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px"></span></span></span></span><strong><span style="font-family: 'ComicSansMS-Bold'"><span style="font-size: 10px"><span style="font-family: 'ComicSansMS-Bold'"><span style="font-size: 10px">5min </span></span></span></span></strong><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px"><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px">recupero</span></span></span></span></p><p><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px"><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px">(25min30sec)</span></span></span></span></p><p><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px"><span style="font-family: 'ComicSansMS'"><span style="font-size: 10px"></span></span></span></span></p></blockquote><p></p>

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