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Episodio 32: Allenare il V'O2max - Esempi pratici

Aggiornamento: 14 mag 2024


Abbiamo già parlato nella puntata nr 2 del V'o2max come uno dei fattori limitanti la performance nel ciclismo, descrivendone caratteristiche e funzionamento.


In questo episodio entriamo maggiormente nei dettagli pratici, spiegando come si possono impostare gli intervalli di ripetute ad alta intensità e spiegando alcuni esempi di lavori tra quelli che preferiamo, dalle varianti del classico 4x5 min, passando per l'intermittente 30''/15'' e arrivando ai metodi "misti".


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BIBLIOGRAFIA


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  2. Bent R. Rønnestad, Timo Andre Bakken, Vetle Thyli, Joar Hansen, Stian Ellefsen, Daniel Hammarstrøm (2022). Increasing Oxygen Uptake in Cross-Country Skiers by Speed Variation in Work Intervals. Int J Sports Physiol Perform.; 17(3):384-390.

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  7. Martin Buchheit, Paul B. Laursen (2013). High-Intensity Interval Training, Solutions to the Programming Puzzle - Part I: Cardiopulmonary Emphasis. Sports Med (2013) 43:313–338

  8. V.L. Billat, N. Blondel, S. Berthoin (1999). Determination of the velocity associated with the longest time to exhaustion at maximal oxygen uptake. Eur J Appl Physiol (1999) 80:159±161

  9. Paul B. Laursen and David G. Jenkins (2001). The Scientific Basis for High-Intensity Interval Training Optimising Training Programmes and Maximising Performance in Highly Trained Endurance Athletes. Sports Med 2002; 32 (1): 53-73

  10. Demarie S, Koralsztein JP, Billat V (2000). Time limit and time at V°O2max, during a continuous and an intermittent run. J. Sports Med. Phys. Fitness. 40:96-102. 2000.

  11. Veronique L. Billat,  Jean Slawinski, Valery Bocquet, Alexandre Demarle, Laurent Latte, Patrick Chassaing, Jean-Pierre Koralsztein (2000). Intermittent runs at the velocity associated with maximal oxygen uptake enables subjects to remain at maximal oxygen uptake for a longer time than intense but submaximal runs. Eur J Appl Physiol (2000) 81: 188±196

  12. Gregoire P. Millet, Robin Candau, Philippe Fattori, Frank Bignet, Alain Varray (2003). Vo2 responses to Different Intermittent Runs at Velocity Associated With vo2max. Can. J. Appl. Physiol. 28(3): 410-423

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