Flow
Basic
Excel
Grand Excel

Training of the month January 2012

Specific program for the Flow ergotrainer. Also suitable for Tacx Basic, Excel and Grand Excel.

Resistance setting -4 till +9
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Bg = big ring in front
Sm = small ring in front - if you use a triple choose your middle ring

Please note that all the workouts on this website are example workouts. We cannot tailor-make these workouts for everyone of you this way. If a workout is hard just go down one slope (position or grade). If it is too easy go up one slope (postion or grade). The most important things in a workout are the rpm's, gear and to complete the workout. Just remember not completing the workout is like not working out at all!! If you want more information about these workouts or about training or coaching in general, please contact Frank Senders: frank@stapsport.com