HERO

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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.

Are you registered for the 2024 race?

The training plan will be activated from February 2024.

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Choose a training

Advanced

71 / 86 Km e 4.500 hm
5 rides

Basic

71 / 86 Km and 4.500 hm
3 rides

Advanced

60 km and 3.200 hm
5 rides

Basic

60 km and 3.200 hm
3 rides

Advanced 60 km and 3.200 hm 5 rides
Week 21
20 May 2024 - 26 May 2024
Legend
Threshold Vo2 max pari
FC max 90%-95%
Medium Vo2 max 85% - 90%
FC max 80%-85%
Slow Vo2 max 75% - 80%
FC max 70%-55%
Mon20
Tue21
Wed22
Thu23
Fri24
Sat25
Sun26
General strength

24x abdominals low-high-oblique + buttocks, rec. 2min

20'
MTB

Medium: 4x5 (rec. 4’)


Andatura veloce (soglia): 1x10’

1h40'
MTB

Medium: 6x2’ SFR (rec.2’)


Andatura veloce (soglia): 6x3’ (rec.4’)

1h40'
MTB

Medium: 1x10’


Andatura veloce (soglia): 4x5’ (rec.5’)

2h
Rest

MTB

1x10’ Medium + 5x3’ at threshold (rec.4’)

1h50'
Intensity training

or race

4h30'
For you Guides Exercises Download
Total week load
12h
Objective

a workload based on intensity, look to find the right distribution and balance of energy output (avoid any waste of)

Advice

doing repetitions pay attention to the recovery and focus on technique

Intensity training

on Sunday take part in a race or alternatively bike: 8x5min at threshold (rec. 6min)

Threshold rhythm

The rhythm of this training consists in: a heart rate normally produced at one’s anaerobic threshold; values equalling 90-95% of one’s own maximum heart rate; slightly laboured breathing; effort perception equals 6-7 on a 1 to 10 scale and approximately equates to the maximum intensity one could maintain with continuity uphill for no longer than 40-60 minutes. Great intensity to improve uphill anaerobic threshold, the cardiovascular system, with a good effect on VO2max improvement. This training is for inclines superior at least to 5%. Handlebar must be gripped from the top and occasionally cyclists should drive off the saddle.

Medium rhythm

This uphill training has set maximum values (not to be crossed): heart rate below 85% - 90% of anaerobic threshold heart rate (or lower than 80% - 85% of maximum heart rate). Deep, yet relaxed breaths; effort perception between 3 and 4-5 on a 1 to 10 scale. Effort intensity must be between slow and threshold levels.

Slow rhythm

Basic training rhythm, the least intense: heart rate below 75% - 80% of anaerobic threshold heart rate (or lower than 70% - 75% of maximum heart rate).; heart rate between 110 and 130 per minute; breathing is relatively normal and effort perception lies between 2-3 on a scale of 1 to 10. Intensity used to connect work between different trainings, also chosen when the chart has no specific indications (if only duration is written, exit has to be done at a slow rhythm). Every training session should start with at least 15-20 minutes at this level before moving on to other specific tools listed in the chart (e.g. fast, medium, or threshold …).

SFR - Aerobic-strength climbs training

SFR is the acronym of Strength Climbs Training: the training was developed by Aldo Sassi – together with Enrico Arcelli - in 1983 to prepare Francesco Moser for the ‘Hour record’. Used to improve ‘aerobic strength’ which trains cyclist to push using high gears. It’s a series-training (one or more minutes’ climb, to then recover for 2 – 4 minutes downhill; repeat the climb, and recover once again downhill, etc.)

The following indications have to be strictly followed for optimal execution:

  • Choose an incline between 6% and 8%;
  • Carry out your repetitions at a pace of 35 and 40 pedal-thrusts per minute, i.e. very low;
  • During the training, use the highest possible gear (52 or 53 x 16 or 15 or 14 or 13…), as long as it allows you to carry out 35-40 pedal-thrusts per minute without the heart rate going beyond the medium threshold – if the heart rate goes above said threshold, use a lower gear (which won’t propel you along as much with each pedal-thrust);
  • While improving your climbing performance, do not exert pressure through the arms on the handlebar with every single pedal-thrust.

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