Compex sport elite Anweisungen Seite 29

Preparation for a cyclist training three times a week who wishes to improve endurance performance
Effort expended over a long period of time makes demands on the aerobic metabolism, for which the decisive factor is the quantity
of oxygen consumed by the muscles. To progress in endurance, it is therefore necessary to increase as much as possible the
supply of oxygen to the muscles stimulated by this type of effort. Because oxygen is conveyed by the blood, it is essential to have
an efficient cardiovascular system, due to voluntary training under certain conditions. However, a muscle capacity to consume the
oxygen it receives (oxydative capacity) can also be improved by following a specific work regime.
The Endurance programme of the Sport category leads to a significant improvement in the consumption of oxygen by muscles.
Combining this programme with the Capillarization programme (Vascular category), which develops the network of intramuscular
capillaries, is particularly beneficial and allows endurance athletes to improve their performance levels.
Cycle duration: 8 weeks, 5 x/week.
Eg for 1 week
Mon: Rest
Tue: 1 x Endurance 8G
Wed: Cycle training 1h30 (moderate speed), then 1x Capillarization 8◊
Thu: 1 x Endurance 8G
Fri: Rest
Sat: Cycle training 60' (moderate speed), then 1 x Endurance 8G
Sun: Cycling 2h30 (moderate speed), then 1 x Capillarization 8◊
Programmes: Endurance 8G and Capillarization 8◊
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