Your training programmes

Train using the HERO charts


Hello everyone,
With these programs our aim is to get you to the HERO races in good shape, which is probably one of, or your main OBJECTIVE for this new season. As we cannot work in close contact with each of you, we have prepared 4 situations, dividing them by route and by time availability (3 or 5 training days per week).

As these are general programs, you must choose the most suitable one for either your physical characteristics or time availability.

Before starting with the program, we advise every user to check their own state of health through an accurate sports medical check-up.

This check-up must verify that you are in a good state of health and physical fitness and confirm the absence of risk factors, paying particular attention to the cardiovascular system.

How to read the program:

In the schedule, you will find the total ride time and what work to carry out during training. Warm up and cool down and the breaks between each session are to be done between the slow pace and the long pace. The recovery times “imposed” between each session are indicated in brackets. All the + signs that you see indicate optional recovery times.

HAVE FUN!


KEY

Threshold = VO2 max - equal
  FC max - 90%-95%
Medium = VO2 max - 85% - 90%
  FC max - 80%-85%
Slow = VO2 max - 75% - 80%
  FC max - 70%-55%

ROUTE 86 km and 4.500 hm

Training Program - "ADVANCED" - 5 rides

Download the training

FEBRUARY

Week 1 (30-05/02) tot. 12hr
MON 20min General strength (10x abdominals low-high-oblique + arms, rec. 2min)
TUE 2hr10min
WED 2hr30min with 2x10min Medium (rec.10min)
THU 2hr
FRI Rest
SAT 2hr30min MTB
SUN 2hr30min MTB with 2x10min Medium (rec.10min)
Objective look to appreciate your pedal action (easy and loose)
Advice look to keep the pulse rate low (slow rhythm) and do some rides on a road bike
Intensity training On Wednesday + Sunday do training in a progressive manner  
N.B. stay within the limits of the respiratory frequency
Week (06-12/02) tot. 14hr
MON 20min General strength (12x abdominals low-high-oblique + buttocks, rec. 2min)
TUE 2hr with 3x10min Medium (rec.10min)
WED 3hr20min
THU 2hr
FRI Rest
SAT 3hr20min MTB
SUN go on 3 rides of more than 3 hours
Objective look to appreciate your pedal action (easy and loose)
Advice maintain a slow rhythm, try to respect the hours programmed (important)
Intensity training On Tuesday + Sunday do the training in a progressive manner
N.B. stay within the limits of the respiratory frequency
Week 3 (13-19/02) recovery week tot. 9hr
MON Rest
TUE 20min General strength (13x abdominals low-high-oblique + arms, rec. 2min)
WED 2hr20min con 3x10min Medium (rec.10min)
THU Rest
FRI 20min General strength (13x abdominals low-high-oblique + buttocks, rec. 2)
SAT 2hr30min MTB with 3x10min Medium (rec.10min)
SUN 3hr30min MTB with 4x5min SFR at threshold (rec.2min)
Objective look to respect the recovery week (not more than 9 hours)
Advice  important to stay within the limits of the respiratory frequency
Intensity training On Wednesday + Sunday do training in a progressive manner 
Week 4 (20-26/02) tot. 13hr
MON 20min General strength (14x abdominals low-high-oblique + arms, rec. 2min)
MAR 2hr20min with 3x10min Medium (rec.10min)
MER 3hr with 4x5min SFR at threshold (rec.2min)
GIO 2hr with 3x10min (rec.10min)
VEN Rest
SAB 2hr10min MTB
DOM 3hr10min MTB with 1x10min Medium (rec.10min) + 4x5min SFR at threshold (rec.2min)
Objective work on your aerobic capacity
Advice  insert some parts with difficult downhill stretches (on Saturday do a road bike ride)
Intensity training do all the training in a progressive manner and stay within the limits of the respiratory frequency

March

Week 1 (27-05/03) tot. 15hr
MON 20min General strength (15x abdominals low-high-oblique + arms, rec. 2min)
TUE 2hr10min with 4x4min at threshold (rec.4min)
WED 3hr with 4x10min Medium (rec.10min)
THU 2hr10min with 4x5min SFR at threshold (rec.2min)
FRI 20min General strength (15x abdominals low-high-oblique + buttocks, rec. 2min)
SAT 2hr40min MTB with 2x10min Medium (rec.10min) + 2x6min SFR at threshold (rec.3min)
SUN 4hr20min MTB
Objective do one ride of more than 4 hours, work on resistance
Advice work on technique and appreciate the right gear changes to make on the most demanding uphills, on Sunday add a ride on a road bike
Intensity training do repeat sessions on different surfaces and pay attention to recovery periods (taking longer than the maximum if necessary)
Week 2 (07-13/03) tot. 13hr30min
MON 20min General strength (15x abdominals low-high-oblique + arms, rec. 2min)
TUE 2hr10min with 4x4min at threshold (rec. 4min)
WED 3hr with 4x10min Medium (rec. 10min)
THU 2hr10min with 4x5min SFR at threshold (rec. 2min)
FRI 20min General strength (15x abdominals low-high-oblique + buttocks, rec. 2min)
SAT 2hr40min MTB with 2x10min Medium (rec.10min) + 2x6min SFR at threshold (rec. 3min)
SUN 4hr20min MTB
Objective try to manage well the recovery from intensive exercise and concentrate on technique when going downhill
Advice do any training lightly without any maximum effort (do not do more than what is recommended in the programme – and never more than 10 hours)
Intensity training on Wednesday concentrate on intensive work and satisfactory recovery (do not do more than 2 hours)
Week 3 (13-19/03) tot. 15hr
MON 20min General strength (17x abdominals low-high-oblique + arms, rec. 2min)
TUE 2hr with 5x3min SFR Medium (rec. 3min) + 5x5min at threshold (rec. 5min)
WED 3hr with 1x20min Medium (rec. 10min) + 3x10min at threshold (rec. 8min)
THU 2hr20min with 6x3min SFR Medium (rec. 3min) + 1x20min at threshold
FRI 20min General strength (17x abdominals low-high-oblique + buttocks, rec. 2)
SAT 2hr MTB with 2x20min Medium (rec. 10min)
SUN 5hr MTB or race
Objective maintain a medium-threshold rhythm (race)
Advice on Wednesday attempt to adopt the race rhythm in training
Intensity training on Sunday take part in a race or alternatively bike 3x20min at threshold (rec.10min)
Week 4 (20-26/03) tot. 16hr
MON 20min General strength (18 abdominals low-high-oblique + arms, rec. 2min)
TUE 2hr30min with 5x2min SFR Medium (rec. 2min) + 7x3min at threshold (rec. 5min)
WED 3hr10min with 1x20min Medium (rec. 10min) + 5x4min at threshold (rec. 5min)
THU 2hr40min with 6x3min SFR Medium (rec. 2min) + 2x20min at threshold (rec.10min)
FRI 20min General strength (18 abdominals low-high-oblique + buttocks, rec. 2min)
SAT 2hr MTB
SUN 5hr MTB or race
Objective arrive at the race itself with lots of enthusiasm to cycle long and hard and with good energy reserves
Advice Saturday add a ride on a road bike, adopt a fluid pedal
Intensity training on Sunday take part in a race or alternatively bike on different surfaces, 5x10min at threshold (rec.10min)

April

Week 1 (27-02/04) recovery week tot. 11hr
MON 20min General strength (19 abdominals low-high-oblique + arms, rec. 2min)
TUE 1hr with 1x20min Medium (rec. 10min) + 1x20min at threshold
WED 2hr with 5x2min SFR Medium (rec. 2min) + 5x4min at threshold (rec. 5min)
THU 1hr20min with 2x10min (rec. 10min) + 1x20min at threshold
FRI Rest
SAT 1hr40min MTB with 6x2min SFR Medium (rec. 3min)
SUN 2hr40 MTB
Objective important recovery week, Sunday add a ride on a road bike, adopt a fluid pedal action
Advice pedal in relaxed manner and avoid the risk of pushing too hard
Intensity training basic work aimed at improving resistance – look to pedal in agile manner

Training Program - "BASIC" - 3 Rides

Download the training

FEBRUARY

Week 1 (30-05/02) tot. 9hr
MON 20min General strength (6x abdominals low-high-oblique + arms, rec. 2min)
TUE Rest
WED 3hr20min
THU Rest
FRI Rest
SAT 2hr30min MTB
SUN 2hr30min MTB
Objective go on 2 rides of more than 2,30 hours
Advice look not to go too high with the pulse rate (slow rhythm)
Week 2 (06-12/02) tot. 10hr
MON Rest
TUE 20min General strength (7x abdominals low-high-oblique+ buttocks, rec. 2min)
WED 3hr20min
THU Rest
FRI Rest
SAT 3hr20min MTB
SUN 3hr20min MTB
Objective go on 3 rides of more than 3 hours
Advice maintain a slow rhythm, try to respect the hours programmed (important)
Week 3 (13-19/02) recovery week tot. 7hr
MON Rest
TUE 20min General strength (7x abdominals low-high-oblique + arms, rec. 2min)
WED 2hr20min
THU 20min General strength (7x abdominals low-high-oblique+ buttocks, rec. 2min)
FRI Rest
SAT 1hr30min MTB
SUN 2hr30min MTB
Objective look to respect the recovery week (not more than 7 hours)
Advice important week (recovery) so as to be able to face the next 2 workloads
Week 4 (20-26/02) tot. 10hr
MON Rest
TUE 20min General strength (8x abdominals low-high-oblique + arms, rec. 2min)
WED 3hr
THU Rest
FRI Rest
SAT 3hr30min MTB
SUN 3hr10min MTB with 1x10min Medium (rec.10min)
Objective begin with the intensity training
Advice during the training do 2 climbs maintaining a certain rhythm (recovery time about. 10min)

March

Week 1 (27-05/03) tot. 12hr
MON 20min General strength (9x abdominals low-high-oblique + arms, rec. 2min)
TUE Rest
WED 4hr
THU Rest
FRI 20min General strength (9x abdominals low-high-oblique+ buttocks, rec. 2min)
SAT 3hr MTB with 2x10min Medium (rec.10min) + 2x10min at threshold (rec.10min)
SUN 4hr20min MTB
Objective go on 2 rides of more than 4 hours
Advice On Wednesday and Sunday maintain a bland rhythm and concentrate only on the resistance element (slow rhythm)
Intensive training On Saturday do repeat uphills and pay attention to the recovery periods (not less than 10min)
Week 2 (06-12/03) recovery week tot. 8hr
MON 20min General strength (10x abdominals low-high-oblique + arms, rec. 2min)
TUE Rest
WED 2hr with 1x20min Medium (rec. 10min) + 2x10min at threshold (rec. 10min)
THU Rest
FRI 20min General strength (10x abdominals low-high-oblique + buttocks, rec. 2min)
SAT 2hr MTB
SUN 3hr20min MTB
Objective try to manage well the recovery from intensive exercise and concentrate on technique when going downhill
Advice do any training lightly without any maximum effort (do not do more than what is recommended in the programme – and never more than 8 hours)
Intensive training on Wednesday concentrate on intensive work and satisfactory recovery (do not do more than 2 hours)
Week 3 (13-19/03) tot. 10hr
MON 20min General strength (11x abdominals low-high-oblique + arms, rec. 2min)
TUE Rest
WED 2hr30min with 1x20min Medium (rec.10min) + 3x10min at threshold (rec.10min)
THU Rest
FRI 20min General strength (11x abdominals low-high-oblique + buttocks, rec. 2min)
SAT 2hr20min MTB
SUN 4hr30min MTB or race
Objective maintain a medium-threshold rhythm (race)
Advice on Wednesday attempt to adopt the race rhythm in training
Intensive training on Sunday take part in a race or alternatively bike: 3x20min at threshold (rec. 10min)
Week 4 (20-26/03) tot. 12hr
MON 20min General strength (12x abdominals low-high-oblique + arms, rec. 2min)
TUE Rest
WED 3hr10min with 1x20min Medium (rec.10min) + 5x5min at threshold (rec.5min)
THU Rest
FRI 20min General strength (12x abdominals low-high-oblique + buttocks, rec. 2min)
SAT 3hr40min MTB
SUN 4hr30min MTB or race
Objective arrive at the race itself with lots of enthusiasm to cycle long and hard and with good energy reserves
Advice during repetitions be careful to respect recovery times (if necessary extend the recovery periods)
Intensive training on Sunday take part in a race or alternatively bike on a mix of different surfaces, 5x10min at threshold (rec. 10min)

April

Week 1 (27-02/04) recovery week tot. 8hr
MON Rest
TUE 20min General strength (13x abdominals low-high-oblique + arms, rec. 2min)
WED 3hr40min with 8x5min (rec. 5min)
THU Rest
FRI 20min General strength (13x abdominals low-high-oblique + buttocks, rec. 2min)
SAT 3hr40min MTB
SUN Rest
Objective important recovery week, Sunday physical and mental rest
Advice pedal in relaxed manner and avoid the risk of pushing too hard
Intensive training basic training in relaxed easy manner. However repeat exercises do with strong increased rhythm

ROUTE 60 km and 3.200 hm

Training Program - "ADVANCED" - 5 Rides

Download the training

FEBRUARY

Week 1 (30-05/02) tot. 10hr
MON 20min General strength (10x abdominals low-high-oblique + arms, rec. 2min)
TUE 1hr30min
WED 2hr with 4x2min SFR Medium (rec. 4min)
THU 1hr30min
FRI Rest
SAT 2hr MTB
SUN 2hr40min MTB with 1x20min Medium
Objective look to adopt a constant pedal action, also some rides on a road bike
Advice try to keep the pulse rate “low” (slow rhythm)
Week 2 (06-12/02) tot. 11hr
MON 20min General strength (11x abdominals low-high-oblique + buttocks, rec. 2min)
TUE 1hr30min
WED 2hr30min with 5x2min SFR Medium (rec. 4min)
THU 1hr30min
FRI Rest
SAT 2hr40min MTB with 2x20min Medium (rec. 10min)
SUN 2hr30min MTB
Objective look to maintain a mainly low rhythm, concentrate on an agile pedal action
Advice do some rides on a racing bike
Intensity training do not go beyond the respiratory frequency of the Medium
Week 3 (13-19/02) recovery week tot. 8hr
MON 20min General strength (12x abdominals low-high-oblique + arms, rec. 2min)
TUE 1hr with 2x10min Medium (rec.10min)
WED 1hr30min
THU 1hr20min with 2x10min Medium (rec.10min)
FRI Rest
SAT 1hr30min MTB
SUN 2hr20min MTB with 5x2min SFR Medium (rec.4min)
Objective look to respect the recovery week (not more than 8 hours)
Advice look to adopt a fluid pedal action and stay agile
Intensity training do not go beyond the respiratory frequency of the Medium
Week 4 (20-26/02) tot. 11hr
MON 20min General strength (13x abdominals low-high-oblique + buttocks, rec. 2min)
TUE 1hr30min with 5x3min SFR Medium (rec.4min)
WED 2hr20min with 2x10min Medium (rec.10min) + 2x5min at threshold (rec.10min)
THU 1hr30min
FRI Rest
SAT 2hr20min MTB with 5x3min SFR Medium (rec.4min)
SUN 3hr MTB with 2x10min Medium (rec.10min) + 3x5min at threshold (rec.10min)
Objective begin with the intensity training
Advice look to keep the pulse rate under control
Intensity training build up any work always in a progressive manner (do not go beyond the maximum threshold)

March

Week 1 (27-05/03) tot. 13hr
MON 20min General strength (14x abdominals low-high-oblique + arms, rec. 2min)
TUE 2hr with 4x3min SFR Medium (rec.3min)
WED 3hr10min
THU 2hr with 3x8min Medium (rec.10min) + 3x5min at threshold (rec.10min)
FRI 20min General strength (14x abdominals low-high-oblique + buttocks, rec. 2min)
SAT 2hr30min MTB with 4x3min SFR Medium (rec.3min)
SUN 2hr40min MTB with 3x10min Medium (rec.10min)
Objective work on aerobic capacity, on Wednesdays go for a ride on racing bike and pay attention to the pedal action (loose and easy)
Advice As well as controlling the pulse rate pay attention to technique (downhill-uphill)
Intensive training fix the “Medium” pace
Week 2 (06-12/03) recovery week 9hr
MON 20min General strength (14x abdominals low-high-oblique + arms, rec. 2min)
TUE 1hr with 2x10min Medium (rec. 10min)
WED 2hr with 4x3min SFR Medium (rec. 3min)
THU 1hr20min with 2x10min Medium (rec. 10min)
FRI Rest
SAT 2hr MTB
SUN 2hr20min MTB with 5x2min SFR Medium (rec. 4min)
Objective try to manage well the recovery from intensive exercise and concentrate on technique when going downhill
Advice do any training lightly without any maximum effort (do not do more than what is recommended in the programme – and never more than 9 hours)
Intensive training on Wednesday concentrate on intensive work and satisfactory recovery (do not do more than 2 hours)
Week 3 (13-19/03) tot. 12hr
MON 20min General strength (15x abdominals low-high-oblique + arms, rec. 2min)
TUE 1hr30min with 5x3min SFR Medium (rec. 3min)
WED 2hr with 1x20min Medium (rec. 10min) + 3x10min at threshold (rec. 10min)
THU 2hr with 4x3min SFR Medium (rec. 3min)
FRI 20min General strength (15x abdominals low-high-oblique + buttocks, rec. 2min)
SAT 1hr20min MTB
SUN 4hr30min MTB or race
Objective maintain a medium-threshold rhythm (race)
Advice on Wednesday attempt to adopt the race rhythm in training. On Saturday pedal in a relax manner
Intensive training on Sunday take part in a race or alternatively bike: 3x20min at threshold (rec. 10min)
Week 4 (20-26/03) tot. 13hr
MON 20min General strength (15x abdominals low-high-oblique + arms, rec. 2min)
TUE 1hr30min with 5x2min SFR Medium (rec. 2min)
WED 2hr20min with 1x20min Medium (rec. 10min) + 5x5min at threshold (rec. 5min)
THU 2hr20min with 5x3min SFR Medium (rec. 3min)
FRI 20min General strength (15x abdominals low-high-oblique+ buttocks, rec. 2min)
SAT 1hr40min MTB
SUN 4hr30min MTB or race
Objective arrive at the race itself with lots of enthusiasm to cycle long and hard and with good energy reserves
Advice on Saturday add a ride on a road bike, adopt a fluid pedal
Intensive training on Sunday carry out a race or alternatively bike on a mix of different surfaces, 5x10min at threshold (rec.10min)

April

Week 1 (27-02/04) recovery week tot. 9hr
MON 20min General strength (16x abdominals low-high-oblique + arms, rec. 2min)
TUE 1hr with 1x20min Medium
WED 2hr with 5x2min SFR Medium (rec. 2min)
THU 1hr20min with 2x10min Medium (rec.10min)
FRI Rest
SAT 1hr40min MTB with 6x3min SFR Medium (rec. 3min)
SUN 2hr40min MTB
Objective important recovery week, Sunday add a ride on a road bike, adopt a fluid pedal
Advice pedal in relaxed manner and avoid the risk of pushing too hard
Intensive training basic work aimed at improving resistance – look to pedal in agile manner

Training Program "BASIC" - 3 Rides

Download the training

FEBRUARY

Week 1 (30-05/02) tot. 7hr
MON 20min General strength (6x abdominals low-high-oblique + arms, rec. 2min)
TUE Rest
WED 1hr30min
THU Rest
FRI Rest
SAT 2hr10min MTB
SUN 3hr MTB
Objective do one ride of more than 3 hours
Advice try to keep pulse rate low (slow rhythm)
Week 2 (06-12/02) tot. 8hr
MON Rest
TUE 20min General strength (6x abdominals low-high-oblique + buttocks, rec. 2min)
WED 2hr30min
THU Rest
FRI Rest
SAT 2hr40min MTB
SUN 2hr30min MTB
Objective do 3 rides of more than 2 hours
Advice maintain a slow rhythm, try to respect the hours programmed (important)
Week 3 (13-19/02) recovery week tot. 6hr
MON Rest
TUE 20min General strength (7x abdominals low-high-oblique + arms, rec. 2min)
WED 1hr30min
THU 20min General strength (7x abdominals low-high-oblique + buttocks, rec. 2min)
FRI Rest
SAT 1hr30min MTB
SUN 2hr20min MTB
Objective look to respect the recovery week (not more than 6 hours)
Advice important week (recovery) so as to be able to face the next 2 workloads
Week 4 (20-26/02) tot. 8hr
MON Rest
TUE 20min General strength (8x abdominals low-high-oblique + buttocks, rec. 2min)
WED 2hr20min with 1x10min Medium
THU Rest
FRI Rest
SAT 2hr20min MTB
SUN 3hr MTB with 1x10min Medium
Objective begin with the intensity training
Advice keep the pulse rate under control, do not go above Medium
Intensity training during the week do 2 climbs maintaining a certain rhythm

March

Week 1 (27-05/03) tot. 9hr
MON 20min General strength (8x abdominals low-high-oblique + arms, rec. 2min)
TUE Rest
WED 3hr10min with 2x10min Medium (rec.10min)
THU Rest
FRI 20min General strength (8x abdominals low-high-oblique + buttocks, rec. 2min)
SAT 2hr30min MTB
SUN 2hr40min MTB with 2x10min Medium (rec.10min)
Objective fix the “Medium” pace
Advice As well as controlling the pulse rate pay attention to technique (downhill-uphill)
Intensity training do repeat uphills and pay attention to the recovery periods (not less than 10min)
Week 2 (06-12/03) recovery week tot. 7hr
MON Rest
TUE 20min General strength (9x abdominals low-high-oblique + arms, rec. 2min)
WED 3hr20min with 1x20min Medium
THU Rest
FRI 20min General strength (9x abdominals low-high-oblique + buttocks, rec. 2min)
SAT 3hr20min MTB with 1x20min Medium
SUN Rest
Objective do 2 rides more than 3 hours
Advice do any training lightly without any maximum effort (do not do more than what is recommended in the programme – and never more than 7 hours)
Intensity training during the “Medium” keep the pulse rate under control of the limits
Week 3 (13-19/03) tot. 8hr
MON Rest
TUE 20min General strength (10x abdominals low-high-oblique + arms, rec. 2min)
WED 2hr20min with 1x20min Medium (rec.10min) + 3x5min at threshold (rec.10min)
THU Rest
FRI Rest
SAT 1hr40min MTB
SUN 3hr40min MTB or race
Objective maintain a medium-threshold rhythm (race)
Advice Wednesday try to find the optimal rhythm to adopt in race
Intensity training on Sunday take part in a race or alternatively bike: 3x20’ at threshold (rec.10min)
Week 4 (20-26/02) tot. 9hr
MON 20min General strength (11x abdominals low-high-oblique + arms, rec. 2min)
TUE Rest
WED 2hr30min with 2x20min Medium (rec. 10min) + 3x5min at threshold (rec. 10min)
THU Rest
FRI 20min General strength (11x abdominals low-high-oblique + buttocks, rec. 2min)
SAT 1hr40min MTB
SUN 4hr10min MTB or race
Objective look to adopt a fluid pedal action in the intensity training
Advice during repetitions be careful to respect recovery times (if necessary extend the recovery periods)
Intensity training on Sunday take part in a race or alternatively bike: on a mix of different surfaces, 3x10’ at threshold (rec.10min)

April

Week 1 (27-02/04) recovery week tot. 7hr
MON Rest
TUE 20min General strength (12x abdominals low-high-oblique + arms, rec. 2min)
WED 3hr with 4x5min Medium (rec. 5min)
THU Rest
FRI Rest
SAT 3hr40min MTB
SUN Rest
Objective important recovery week, Sunday physical and mental rest
Advice pedal in relaxed manner and avoid the risk of pushing too hard
Intensity training keep the basic work slowly and in relaxed rhythm. However do repeat exercises with strong increased rhythm

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