Coach Rondelli analyzes Walker’s last double session in the House of Representatives: “After a few complicated sessions, the recovery is obvious.”
“A Double session of great quality and quantitywith 20 km of running on the treadmill and a total of 3 hours of work.” Giorgio RondelliTrainer of several champions and advisor to Active diarysums up the last day of Alex Schwazer for the Big Brother: “It is a training that corresponds to the recovery of the last few days.”
Morning
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Work begins as usual on Tapis Roulant: “Alex is going with me 40′ at 4’50”-5′ per km (121 pulses) and then switches on 40′ Fartlek with 30 fast variants from 20″ with 3’20”-3’10” per kmwith one minute of slow recovery walking (heart rate between 138 and 153 beats). At the end of the morning, cool down for 10 minutes.
Afternoon
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The afternoon commitment switches to the elliptical trainer: “Alex starts with one in this case.” half an hour at 130 pulses and continues with 20′ at 150-160 pulses. So space for the maximum phase of work, with 20′ at 160-170 beats per minute“. At the end of the unit, another 5′ at 150-160 pulses and a quarter of an hour of cool-down walking on the treadmill.
Considerations
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Coach Rondelli analyzes the double session completed by the walker and highlights a few elements: “It was definitely important.” Fartlek Tomorrow, in which Alex achieved 3’10”-3’15” per km. Good, but it could have gone even better if a sudden storm hadn’t made the platform slippery and therefore dangerous. “But by the afternoon everything was under control.”In the now classic 20-foot maximum on the cross trainer he reached 170 beats per minute“.
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