SCHWINN CYCLING TRAINING SCHEDULE
Posted by World Class Czech Republic in Fitness & Aerobics, 26.01.2012
World Class Health Academy
Date: 06.02-12.02 Week: 06
Monday - 18:30 LEE (90 min)
Wednesday - 19:15 EI
Thursday - 12:15 LEE (45 min)
- 19:00 EI
Saturday - 10:00 FARTLEK (90 min)
Sunday - 17:30 EI
Date: 13.02-19.02 Week: 07
Monday - 18:30 EI + LEE (90 min)
Wednesday - 19:15 LEE
Thursday - 12:15 EI (45 min)
- 19:00 FARTLEK
Saturday - 10:00 HEE + LEE (90 min)
Sunday - 17:30 FARTLEK
Date: 20.02-26.02 Week: 08
Monday - 18:30 HEE (90 min)
Wednesday - 19:15 FARTLEK
Thursday - 12:15 FARTLEK (45 min)
- 19:00 LEE
Saturday - 10:00 LEE (90 min)
Sunday - 17:30 EI
Date: 27.02-04.03 Week: 09
Monday - 18:30 LEE (90 min)
Wednesday - 19:15 HEE
Thursday - 12:15 LEE (45 min)
- 19:00 EI
Saturday - 10:00 EI + LEE (90 min)
Sunday - 17:30 LEE
Date: 05.03-11.03 Week: 10
Monday - 18:30 FARTLEK (90 min)
Wednesday - 19:15 LEE
Thursday - 12:15 FARTLEK (45 min)
- 19:00 HEE
Saturday - 10:00 HILL + LEE (90 min)
Sunday - 17:30 HEE
Date: 12.03-18.03 Week: 11
Monday - 18:30 HILL + LEE (90 min)
Wednesday - 19:15 EI
Thursday - 12:15 EI (45 min)
- 19:00 LEE
Saturday - 10:00 FARTLEK (90 min)
Sunday - 17:30 FARTLEK
Date: 19.03-25.03 Week: 12
Monday - 18:30 EI + LEE (90 min)
Wednesday - 19:15 LEE
Thursday - 12:15 LEE (45 min)
- 19:00 FARTLEK
Saturday - 10:00 LEE (90 min)
Sunday - 17:30 EI
Date: 26.03-01.04 Week: 13
Monday - 18:30 LEE (90 min)
Wednesday - 19:15 FARTLEK
Thursday - 12:15 FARTLEK (45 min)
- 19:00 EI
Saturday - 10:00 HEE + LEE (90 min)
Sunday - 17:30 HEE
Date: 02.04-08.04 Week: 14
Monday - 18:30 EI + LEE (90 min)
Wednesday - 19:15 LEE
Thursday - 12:15 EI (45 min)
- 19:00 HEE
Saturday - 10:00 EI + LEE (90 min)
Sunday - 17:30 LEE
Date: 09.04-15.04 Week: 15
Monday - 18:30 FARTLEK (90 min)
Wednesday - 19:15 HILL
Thursday - 12:15 LEE (45 min)
- 19:00 EI
Saturday - 10:00 LEE (90 min)
Sunday - 17:30 HILL
Date: 16.04-22.04 Week: 16
Monday - 18:30 LEE (90 min)
Wednesday - 19:15 HEE
Thursday - 12:15 EI (45 min)
- 19:00 LEE
Saturday - 10:00 FARTLEK (90 min)
Sunday - 17:30 HEE
Date: 23.04-29.04 Week: 17
Monday - 18:30 HEE + LEE (90 min)
Wednesday - 19:15 LEE
Thursday - 12:15 FARTLEK (45 min)
- 19:00 HILL
Saturday - 10:00 HILL + LEE (90 min)
Sunday - 17:30 EI
Date: 30.04-06.05 Week: 18
Monday - 18:30 EI + LEE (90 min)
Wednesday - 19:15 FARTLEK
Thursday - 12:15 LEE (45 min)
- 19:00 EI
Saturday - 10:00 LEE (90 min)
Sunday - 17:30 FARTLEK
World Class Fitness Center Wenceslas Square
Date: 06.02-12.02 Week: 06
Monday - 12:00 FARTLEK (45 min)
- 18:30 EI (60 min)
Tuesday - 19:00 LEE (60 min)
Wednesday - 07:00 FARTLEK (45 min)
- 18:30 EI + LEE (90 min)
Thursday - 12:00 LEE (45 min)
- 18:00 FARTLEK (90 min)
Saturday - 11:00 EI + LEE (90 min)
Sunday - 19:00 EI (60 min)
Date: 13.02-19.02 Week: 07
Monday - 12:00 LEE (45 min)
- 18:30 HEE (60 min)
Tuesday - 19:00 EI (60 min)
Wednesday - 07:00 LEE (45 min)
- 18:30 LEE (90 min)
Thursday - 12:00 EI (45 min)
- 18:00 LEE (90 min)
Saturday - 11:00 FARTLEK (90 min)
Sunday - 19:00 LEE (60 min)
Date: 20.02-26.02 Week: 08
Monday - 12:00 EI (45 min)
- 18:30 FARTLEK (60 min)
Tuesday - 19:00 HEE (60 min)
Wednesday - 07:00 EI (45 min)
- 18:30 HEE + LEE (90 min)
Thursday - 12:00 LEE (45 min)
- 18:00 EI (90 min)
Saturday - 11:00 HEE + LEE (90 min)
Sunday - 19:00 FARTLEK (60 min)
Date: 27.02-04.03 Week: 09
Monday - 12:00 LEE (45 min)
- 18:30 EI (60 min)
Tuesday - 19:00 LEE (60 min)
Wednesday - 07:00 LEE (45 min)
- 18:30 FARTLEK (90 min)
Thursday - 12:00 FARTLEK (45 min)
- 18:00 HEE + LEE (90 min)
Saturday - 11:00 LEE (90 min)
Sunday - 19:00 EI (60 min)
Date: 05.03-11.03 Week: 10
Monday - 12:00 EI (45 min)
- 18:30 LEE (60 min)
Tuesday - 19:00 FARTLEK (60 min)
Wednesday - 07:00 EI (45 min)
- 18:30 LEE (90 min)
Thursday - 12:00 LEE (45 min)
- 18:00 EI + LEE (90 min)
Saturday - 11:00 FARTLEK (90 min)
Sunday - 19:00 LEE (60 min)
Date: 12.03-18.03 Week: 11
Monday - 12:00 FARTLEK (45 min)
- 18:30 FARTLEK (60 min)
Tuesday - 19:00 EI (60 min)
Wednesday - 07:00 FARTLEK (45 min)
- 18:30 HEE + LEE (90 min)
Thursday - 12:00 EI (45 min)
- 18:00 LEE (90 min)
Saturday - 11:00 EI + LEE (90 min)
Sunday - 19:00 HEE (60 min)
Date: 19.03-25.03 Week: 12
Monday - 12:00 LEE (45 min)
- 18:30 HEE (60 min)
Tuesday - 19:00 LEE (60 min)
Wednesday - 07:00 LEE (45 min)
- 18:30 EI + LEE (90 min)
Thursday - 12:00 FARTLEK (45 min)
- 18:00 FARTLEK (90 min)
Saturday - 11:00 LEE (90 min)
Sunday - 19:00 EI (60 min)
Date: 26.03-01.04 Week: 13
Monday - 12:00 HEE (45 min)
- 18:30 EI (60 min)
Tuesday - 19:00 HEE (60 min)
Wednesday - 07:00 FARTLEK (45 min)
- 18:30 LEE (90 min)
Thursday - 12:00 EI (45 min)
- 18:00 HILL + LEE (90 min)
Saturday - 11:00 HEE + LEE (90 min)
Sunday - 19:00 LEE (60 min)
Date: 02.04-08.04 Week: 14
Monday - 12:00 LEE (45 min)
- 18:30 FARTLEK (60 min)
Tuesday - 19:00 EI (60 min)
Wednesday - 07:00 LEE (45 min)
- 18:30 HILL + LEE (90 min)
Thursday - 12:00 FARTLEK (45 min)
- 18:00 EI (90 min)
Saturday - 11:00 EI (90 min)
Sunday - 19:00 HILL (60 min)
Date: 09.04-15.04 Week: 15
Monday - 12:00 EI (45 min)
- 18:30 LEE (60 min)
Tuesday - 19:00 HILL (60 min)
Wednesday - 07:00 EI (45 min)
- 18:30 EI (90 min)
Thursday - 12:00 LEE (45 min)
- 18:00 HEE + LEE (90 min)
Saturday - 11:00 HILL + LEE (90 min)
Sunday - 19:00 FARTLEK (60 min)
Date: 16.04-22.04 Week: 16
Monday - 12:00 FARTLEK (45 min)
- 18:30 EI (60 min)
Tuesday - 19:00 LEE (60 min)
Wednesday - 07:00 LEE (45 min)
- 18:30 HEE + LEE (90 min)
Thursday - 12:00 EI (45 min)
- 18:00 LEE (90 min)
Saturday - 11:00 FARTLEK (90 min)
Sunday - 19:00 LEE (60 min)
Date: 23.04-29.04 Week: 17
Monday - 12:00 LEE (45 min)
- 18:30 HILL (60 min)
Tuesday - 19:00 EI (60 min)
Wednesday - 07:00 FARTLEK (45 min)
- 18:30 LEE (90 min)
Thursday - 12:00 FARTLEK (45 min)
- 18:00 FARTLEK (90 min)
Saturday - 11:00 EI + LEE (90 min)
Sunday - 19:00 LEE (60 min)
Date: 30.04-06.05 Week: 18
Monday - 12:00 EI (45 min)
- 18:30 FARTLEK (60 min)
Tuesday - 19:00 HEE (60 min)
Wednesday - 07:00 LEE (45 min)
- 18:30 EI (90 min)
Thursday - 12:00 EI (45 min)
- 18:00 HILL + LEE (90 min)
Saturday - 11:00 HEE + LEE (90 min)
Sunday - 19:00 EI (60 min)
World Class Fitness Center Chodov
Date: 06.02-12.02 Week: 06
Tuesday - 19:00 FARTLEK
Thursday - 17:15 LEE
Friday - 12:15 FARTLEK (45 min)
Sunday - 19:00 LEE
Date: 13.02-19.02 Week: 07
Tuesday - 19:00 LEE
Thursday - 17:15 EI
Friday - 12:15 LEE (45 min)
Sunday - 19:00 EI
Date: 20.02-26.02 Week: 08
Tuesday - 19:00 EI
Thursday - 17:15 FARTLEK
Friday - 12:15 EI (45 min)
Sunday - 19:00 FARTLEK
Date: 27.02-04.03 Week: 09
Tuesday - 19:00 HEE
Thursday - 17:15 LEE
Friday - 12:15 FARTLEK (45 min)
Sunday - 19:00 EI
Date: 05.03-11.03 Week: 10
Tuesday - 19:00 EI
Thursday - 17:15 EI
Friday - 12:15 LEE (45 min)
Sunday - 19:00 LEE
Date: 12.03-18.03 Week: 11
Tuesday - 19:00 HILL
Thursday - 17:15 FARTLEK
Friday - 12:15 EI (45 min)
Sunday - 19:00 HEE
Date: 19.03-25.03 Week: 12
Tuesday - 19:00 LEE
Thursday - 17:15 LEE
Friday - 12:15 FARTLEK (45 min)
Sunday - 19:00 EI
Date: 26.03-01.04 Week: 13
Tuesday - 19:00 HEE
Thursday - 17:15 EI
Friday - 12:15 LEE (45 min)
Sunday - 19:00 LEE
Date: 02.04-08.04 Week: 14
Tuesday - 19:00 LEE
Thursday - 17:15 FARTLEK
Friday - 12:15 LEE (45 min)
Sunday - 19:00 HILL
Date: 09.04-15.04 Week: 15
Tuesday - 19:00 EI
Thursday - 17:15 LEE
Friday - 12:15 EI (45 min)
Sunday - 19:00 FARTLEK
Date: 16.04-22.04 Week: 16
Tuesday - 19:00 FARTLEK
Thursday - 17:15 EI
Friday - 12:15 LEE (45 min)
Sunday - 19:00 LEE
Date: 23.04-29.04 Week: 17
Tuesday - 19:00 HILL
Thursday - 17:15 LEE
Friday - 12:15 FARTLEK (45 min)
Sunday - 19:00 LEE
Date: 30.04-06.05 Week: 18
Tuesday - 19:00 EI
Thursday - 17:15 FARTLEK
Friday - 12:15 LEE (45 min)
Sunday - 19:00 EI
STANDARD CLASSES
LEE - Low End Endurance - 65%-75% of your maximum heart rate, targeted on fat burning.
HEE - High End Endurance - 75%-85%, focus on cardiovascular development.
EI - Extensive Interval - 65%-85%, increasing anaerobic treshold and increasing VO2max.
HILL - Hill - 75%-85%, cardiovascular development and muscular training.
FARTLEK - Fartlek - game, 65% - 85% combination of LEE and HEE, targeted on fat burning and cardiovascular development.
SPECIAL CLASSES
II - Intensive Interval - 65% - 95%, intensive interval training for advanced members who are working on individual goal for at least two months. Not possible without heart rate monitor!
C - Competition - 90%+, competition for advanced members who are training systematicly at least 2 months, not possible without heart rate monitor!
R - Recovery - 50-65%, for an active and faster recovery, ideal class after competition.
Why do we recommend to use a heart rate monitor?
- Heart rate monitoring is not only taking care of your heart beats but also a strong motivation tool.
- Heart rate monitors are helping us to develop cardiovascular system and they are made for everybody, not only for athletes.
- Already during the first measuring instructor will guide you not to go too hard.
- This might seem like the training is not intense enough, but you will have really good condition after the class and you will not be tired.
- By finding your ideal heart rate limits you can train endurance, stamina, cardiovascular system and also burn fat.
- The training is much more effective and fun.
Theoretical calculation of maximum heart rate:
220 - age = maximum heart rate (226 - age, for women)
What do you think ?
World Class Czech Republic
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