自行車手的訓(xùn)練計(jì)劃

每天向你的收件箱發(fā)送的定制鍛煉信息

騎行 跑步

訂閱即可開始你的訓(xùn)練計(jì)劃

從十個(gè)四周計(jì)劃中進(jìn)行選擇，讓你的速度更快，并適合你喜歡的短跑或坡道 根據(jù)每周訓(xùn)練量自定義計(jì)劃，從每周五小時(shí)到十二小時(shí) 通過可以在室內(nèi)或室外完成的自行車鍛煉改善你的健康狀況 兌換隨訂閱免費(fèi)提供。開始30 天的免費(fèi)試用期。 Sixty Minute Climb

Climbing Endurance (Galibier)

4 周 · 每周鍛煉 5 次

Is there an epic climb on your bucket list that you’d just love to check off? Take your preparation to the next level with this training plan from CTS. It’s four weeks long and it’s designed to improve your sustained, sub-threshold power.

訂閱即可開始你的訓(xùn)練計(jì)劃

訂閱包括訪問專家教練制定的訓(xùn)練計(jì)劃，幫助你實(shí)現(xiàn)你的跑步和騎行目標(biāo)。

訂閱

Forty-five Minute Climb

Steady State/Climbing Endurance (Trollstigen)

4 周 · 每周鍛煉 5 次

Is there a 40-60 minute hill climb that you’d love to tackle? Take your preparation to the next level with this training plan from CTS. It’s four weeks long, and it’s designed to improve your lactate threshold power with a mix of workouts both above and below that intensity.

訂閱即可開始你的訓(xùn)練計(jì)劃

訂閱包括訪問專家教練制定的訓(xùn)練計(jì)劃，幫助你實(shí)現(xiàn)你的跑步和騎行目標(biāo)。

訂閱

Thirty Minute Climb

Lactate Threshold/Steady State (Old La Honda)

4 周 · 每周鍛煉 5 次

Do you have a favorite 20-40 minute hill climb that you’re eager to PR? Take your preparation to the next level with this training plan. It’s four weeks long, and it’s designed to improve your power at lactate threshold and sharpen your sustained climbing power.

訂閱即可開始你的訓(xùn)練計(jì)劃

訂閱包括訪問專家教練制定的訓(xùn)練計(jì)劃，幫助你實(shí)現(xiàn)你的跑步和騎行目標(biāo)。

訂閱

Fifteen Minute Climb

Lactate Threshold (Fourmile)

4 周 · 每周鍛煉 5 次

Itching to mix it up on that 12-20 minute hill climb you’ve had your sights set on for a while now? Take your preparation to the next level with this training plan from CTS. It’s four weeks long, and it’s designed to improve your lactate threshold power and sharpen your climbing ability.

訂閱即可開始你的訓(xùn)練計(jì)劃

訂閱包括訪問專家教練制定的訓(xùn)練計(jì)劃，幫助你實(shí)現(xiàn)你的跑步和騎行目標(biāo)。

訂閱

Ten Minute Climb

VO2 Max/Lactate Threshold (Poggio)

4 周 · 每周鍛煉 5 次

Do you have a favorite 8-12 minute hill climb that you’re eager to PR? Take your preparation to the next level with this training plan from CTS. It’s four weeks long, and it’s designed to improve your power at lactate threshold and top end speed with some VO2 max work.

訂閱即可開始你的訓(xùn)練計(jì)劃

訂閱包括訪問專家教練制定的訓(xùn)練計(jì)劃，幫助你實(shí)現(xiàn)你的跑步和騎行目標(biāo)。

訂閱

4 周 · 每周鍛煉 5 次

Itching to mix it up on that 4-8 minute hill climb you’ve had your sights set on for a while now? Take your preparation to the next level with this training plan from CTS. It’s four weeks long, and it’s designed to improve your power at VO2 max and increase peak power output for short climbs.

訂閱即可開始你的訓(xùn)練計(jì)劃

訂閱包括訪問專家教練制定的訓(xùn)練計(jì)劃，幫助你實(shí)現(xiàn)你的跑步和騎行目標(biāo)。

訂閱

4 周 · 每周鍛煉 5 次

Do you have a favorite power climb that you’re eager to PR? Take your preparation to the next level with this training plan from CTS. It’s four weeks long and it’s designed to improve lactate threshold power and sharpen your top-end speed with some VO2 max work.

訂閱即可開始你的訓(xùn)練計(jì)劃

訂閱包括訪問專家教練制定的訓(xùn)練計(jì)劃，幫助你實(shí)現(xiàn)你的跑步和騎行目標(biāo)。

訂閱

4 周 · 每周鍛煉 5 次

Do you have a favorite hill sprint that you’re eager to PR? Take your preparation to the next level with this training plan from CTS. It’s four weeks long and it’s designed to improve lactate threshold power and sharpen your top-end speed with some VO2 max work.

訂閱即可開始你的訓(xùn)練計(jì)劃

訂閱包括訪問專家教練制定的訓(xùn)練計(jì)劃，幫助你實(shí)現(xiàn)你的跑步和騎行目標(biāo)。

訂閱

Forty-five Second Sprint

Anaerobic/Neuromuscular (MLK Bump)

4 周 · 每周鍛煉 5 次

Be the strongest on that bump sprint next time you and your riding buddies decide to mix it up. Take your preparation to the next level with this training plan. It’s four weeks long and it’s designed to improve your top-end power and speed with a variety of sprint intervals.

訂閱即可開始你的訓(xùn)練計(jì)劃

訂閱包括訪問專家教練制定的訓(xùn)練計(jì)劃，幫助你實(shí)現(xiàn)你的跑步和騎行目標(biāo)。

訂閱

4 周 · 每周鍛煉 5 次

Do you have a favorite town sign sprint that you’re eager to PR? Take your preparation to the next level with this training plan from CTS. It’s four weeks long and it’s designed to sharpen your sprinting ability by improving neuromuscular recruitment, force development and aerobic conditioning.

訂閱即可開始你的訓(xùn)練計(jì)劃

訂閱包括訪問專家教練制定的訓(xùn)練計(jì)劃，幫助你實(shí)現(xiàn)你的跑步和騎行目標(biāo)。

訂閱

Beginner Indoor Training Plan

耐力

4 周 · 每周鍛煉 3-5 次

This plan will have you on your bike three to five days a week and covers all aspects of riding. It's built for the athlete who wants to maintain year-round cycling fitness and establish a routine.

訂閱即可開始你的訓(xùn)練計(jì)劃

訂閱包括訪問專家教練制定的訓(xùn)練計(jì)劃，幫助你實(shí)現(xiàn)你的跑步和騎行目標(biāo)。

訂閱

Intermediate Indoor Training Plan

耐力

4 周 · 每周鍛煉 3-5 次

This is a more advanced training plan for time-crunched cyclists who have built an aerobic base and want to maintain fitness over the indoor cycling season.

訂閱即可開始你的訓(xùn)練計(jì)劃

訂閱包括訪問專家教練制定的訓(xùn)練計(jì)劃，幫助你實(shí)現(xiàn)你的跑步和騎行目標(biāo)。

訂閱

由 CTS 提供支持

CTS（卡邁克爾訓(xùn)練系統(tǒng)）通過行之有效的創(chuàng)新產(chǎn)品、服務(wù)和內(nèi)容引領(lǐng)著耐力訓(xùn)練行業(yè)。在過去 15 年里，CTS 已經(jīng)激勵(lì)和指導(dǎo)了 10,000 多名運(yùn)動(dòng)達(dá)人，使他們改善了自己的健康狀況并提高了成績(jī)。

所有 Strava 運(yùn)動(dòng)達(dá)人均可獲得 CTS TrainRight 的 30 天免費(fèi)試用版

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