Matt McNamara 12 Week Base - Sport MTB Heart Rate Plan Description
This program is designed for a Sport MTB Racer. Ideally you have between 9 - 15 hours per week to train. This is a heart rate based training program and it assumes you have a couple of weeks of preparation work already done. This program includes a strength training program.
Matt McNamara 16 Week Intermediate Cyclocross Season - Heart Rate Plan Description
This is a great program for a first or second year CX Racer. program includes a final Base period, 2 Builds and Peak/racing phases for the coming season. It is assumed that you will already have an adequate base of fitness to tolerate the high intensity workouts and that your peak CX Season Events are around late November to early December. This is a 16 week program
Matt McNamara 4 Week Road Preparation Heart Rate - Bronze Plan Description
This plan is a 4-week preparation phase for road cyclists. It is built on the use of a Heart Rate monitor and averages about 10 hours per week of activity. This plan is the perfect segue to the start of Base 1 conditioning
Matt McNamara10 Week Build & Peak - Sport XC - HRM Plan Description
This is the final build and peak program for a Sport XC Racer. This plan is best suited for those looking to reach either a first or second performance peak in the season. You should have between 10 - 12 hours per week available for training. This is a heart rate based program
Matt McNamara 8 Week Build Program - Intermediate Cyclocross - Heart Rate Plan Description
This program is ideally suited to an Intermediate Cyclocross Racer training with Heart Rate. The program includes Build 1 and Build 2 - with a focus on cyclocross specific training, Lactate Threshold and VO2max development
Matt McNamara 8 Week - Cat 4/5 End of Racing / Off Season - Heart Rate Plan Description
This is a transitional program from the end of your racing season into the off season. It is applicable to Category 4/5 riders. The program lasts for 8 weeks and is designed to give you a break from hard structure while trying to retain some of the elemental fitness gains you have worked so hard to establish. This is Heart Rate based and includes a strenght training program.
Matt McNamara 12 Week Base - Cat 3 Road Racing - Heart Rate Plan Description
This program is designed for a Category 3 Road Racer. Ideally you have between 10 - 18 hours per week to train. This is a heart rate based training program and it assumes you have a couple of weeks of preparation work already done.
Matt McNamara 12 Week Base - Cat 4/5 Road Racing - Heart Rate Plan Description
This is a great program for beginner level road racers. It will help you develop a solid base of aerobic fitness and your lactate threshold tolerance. Athletes should have between 10 - 14 hours per week to train and should be looking to do their first race at least 10 weeks away or more...
Matt McNamara 10 Week Build & Peak Program - Cat 4/5 Road Racing - Heart Rate Plan Description
This is the second step for Category 4/5 racers looking to reach race level fitness. Ideally you'll have between 10 - 12 hours per week to train and have already completed a comprehensive base program to prepare your body for the higher intensity workouts of this phase. Have fun and be sure to recover well between workouts!
Matt McNamara 18 Week Century Program - Beginner - Heart Rate Plan Description
This is a great program for those wanting to complete their first century with some energy to spare! Ideally suited for the recreational cyclist with approximately 8 - 10 hours per week to dedicate to training. Heart Rate based training program
