TRAINING PROGRAM

Ikuti program Road to Powerman Indonesia 2018 yang terdiri dari:

  • Brick Training
    • Alam Sutera, March 24,2018
    • FX Mall, March 31, 2018
  • Gathering with Thomas Bruins (Media and Community)
  • Special Training (Fitness First and Celebrity Fitness member only, Including Member discount)
  • Special Prizes

Program ini adalah kerjasama Powerman Indonesia dengan Fitness First dan Celebrity Fitness yang didukung oleh Thomas Bruins, (Ranking 2 dunia, 3x Asia Champions, 1x Indonesia).


Ikuti Brick Training pada tanggal 24 Maret 2018 di Alam Sutera dan 31 Maret di FX, segera daftarkan diri Anda karena Quota terbatas di http://bit.ly/PowermanBrickTraining. Gunakan kesempatan ini untuk mempersiapkan diri Anda untuk menjadi Powerman Indonesia 2018!!!

Bagi Anda yang sudah mendaftar Powerman Indonesia 2018 dapat mengikuti program ini dengan berlatih ditempat Anda sendiri dan dapatkan hadiah merchandise menarik dari Fitness First dengan cara posting latihan Anda di Instagram atau facebook dengan mention @powermanindonesia dengan hashtag:
#powerman
#powermanindonesia
#runbikerun
#roadtopowermanindonesia

Bagi para peserta Powerman Indonesia dapat mengikuti modul program training yang dibuat oleh Thomas Bruins:

Mon
5 Mar 2018
Tue
6 Mar 2018
Wed
7 Mar 2018
Thu
8 Mar 2018
Fri
9 Mar 2018
Sat
10 Mar 2018
Sun
11 Mar 2018
RunIntervals Spin BikeRest DayTreadmill RunRest DayBrick Session Treadmill /
Spin Bike
Ride
30mins RPE 5/10WU and CD 15mins
10 x 1min hard 9/10 RPM 110, 1min easy 5/10 RPM 50
WU and CD 10mins 5/10
3 x 1km RPE 8/10, 90s rest
WU run 10min 5/10,
4 x 10min bike RPE 6/10 RPM 85, 3min run 7/10, 3min rest
CD 10min spin bike
60min RPE 6/10, alternating 80 RPM and 90 RPM every 10 min

Mon
12 Mar 2018
Tue
13 Mar 2018
Wed
14 Mar 2018
Thu
15 Mar 2018
Fri
16 Mar 2018
Sat
17 Mar 2018
Sun
18 Mar 2018
RunIntervals Spin BikeRest DayTreadmill RunRest DayBrick Session Treadmill /
Spin Bike
Ride
45min RPE 5/10WU and CD 15mins
10 x 2min hard 9/10 RPM 105, 2min easy 5/10 RPM 55
WU and CD 10mins 5/10
4 x 6min RPE 7/10, 90s easy 4/10
Progressive bike 10min 4/10 RPM 70, 10min 6/10 RPM 80, 10min 7/10 RPM 90.
Run 10min 7/10
Repeat once
CD 10 spin bike
90min RPE 6/10 RPM alternating every 5min - 60, 90, 110

Mon
19 Mar 2018
Tue
20 Mar 2018
Wed
21 Mar 2018
Thu
22 Mar 2018
Fri
23 Mar 2018
Sat
24 Mar 2018
Sun
25 Mar 2018
Easy RunIntervals Spin BikeRideTreadmill RunRest DayBrick Session Treadmill /
Spin Bike
Run
30min RPE 5/10WU and CD 15mins
5 x 8min RPE 8/10 RPM 90, 3min easy 5/10 RPM 60
60min RPE 6/10, alternating cadence every 5mins - fast 110 rpm, 80rpm, 60rpmWU and CD 10mins 5/10
3 x 8min RPE 7/10, 2min easy 4/10
Progressive bike 40min 5/10 RPM 90 then 2 x 20min 7/10 RPM alternating 80 and 110 every 5min, 7 min spin 5/10 RPM 60
Run 40min 7min 7/10, 3min 4/10
CD 10 spin bike
75min steady RPE 6/10

Mon
26 Mar 2018
Tue
27 Mar 2018
Wed
28 Mar 2018
Thu
29 Mar 2018
Fri
30 Mar 2018
Sat
31 Mar 2018
Sun
1 Apr 2018
RideIntervals Spin BikeRunTreadmill RunRest DayBrick Session Treadmill /
Spin Bike
Rest Day
Recovery spin easy 4/10 60min RPM 100+WU and CD 15mins
4 x 10 min RPE 8/10 RPM 90, 3min easy 5/10 RPM 60
45min steady effort RPE 6/10WU and CD 10mins 5/10
3 x 5min RPE 8/10, 90s easy 4/10
5km run 7/10, bike 30km RPE 7/10 RPM 100, run 5km 8/10

Mon
2 Apr 2018
Tue
3 Apr 2018
Wed
4 Apr 2018
Thu
5 Apr 2018
Fri
6 Apr 2018
Sat
7 Apr 2018
Sun
8 Apr 2018
RunIntervals Spin BikeRest DayTreadmill RunRest DayRun: Light jog 20min + stretching
RACE DAY
30min RPE 5/10WU and CD 15mins
6 x 2min hard 9/10, 2min easy 5/10
30min RPE 6/10 including 5 x 1min fast 9/10, 1min easy 5/10Bike: Light spin to check gearing 20-30mins

Note:

WU: Warm Up
CD: Cool Down
RPM: Revolutions per minute (Bike)

RPE #/10: Rate of percieved extertion #/10 (#=number)

  • 4: Very Easy, recovery pace.
  • 5: Easy, conversation pace.
  • 6: Steady effort, conversation a little strained.
  • 7: Tempo effort, one sentence talking possible.
  • 8: Threshold, one word responses only.
  • 9: Vo2Max, no talking possible.
  • 10: Maximum effort, not sustainable.

dan bagi member Fitness First dan Celebrity Fitness dapat mengikuti kelas khusus training Powerman di klub terpilih dan bisa mendapatkan beragam hadiah termasuk dari Rudy Project.*

*) syarat dan ketentuan berlaku.