WHEN TO START THE PREPARATION AND WHAT PLAN TO CHOOSE

This booklet shows you two 12 week training plans to prepare for a race or sporting event:

  • The first plan (Page 4) is for cyclists who train up to 3 times a week
  • The second plan (Page 8) is for cyclists who train 4+ times a week or match any of the following criteria:
    • at least 4 workouts per week
    • more than 3 years of regular road cycling training
    • Regularly rank in the top 50% in competition

The pre-requisite for this training is good physical condition and regular practice of a physical activity or sport during the previous months. If you have never used electro-stimulation in training before, it is strongly advised that you have a 2-3 week initiation and familiarisation of the chosen plan and the implications before taking on the plan in full.

ADJUSTING THE INTENSITY = THE KEY TO SUCCESS!
For Development sessions(Endurance, Strength, Resistance, Core stabilization) maximum toleration: It is crucial to reach the highest level of intensity possible (though the session must always remain bearable).

Intensity determines the number of muscle fibers which are engaged or ‘recruited’ by the stimulation. The best way to determine your maximum toleration is simply through your own judgement of what your body can cope with. The contractions must be powerful without ever becoming intolerable. The progress of a stimulated muscle will be greater if the Compex device recruits a high number of its fibers.

Download the training guide