Improve strength

Average Weekly Training Hours 13:03
Training Load By Week
Average Weekly Training Hours 13:03
Training Load By Week

Program for improve strength with SFR and works in a climb. It also works for raise your FTP and be ready for races by a combination of TEMPO/THRESHOLD efforts

Sample Day 1
1:30:00
1h30' AR

Active recovery

Sample Day 3
3:00:00
3h strength

4 times 5' climb
4' @Z3 at 55-60rpm
1' @Z4 at 85rpm
Recovery 6'

After strength do 15' @Z3 at 100rpm

Sample Day 4
3:00:00
3h TEMPO

Do 4x10' @Z3 at 100rpm, recovery 10'

Sample Day 6
3:00:00
3h CLIMB

do 3x12' climb
1st >> @Z3
2nd >> 4' @Z3 low at 60rpm + 4' @Z3 high at 70rpm + 4' @Z4 at 80rpm
3rd >> 3' @Z3 + 1' @Z4

Recovery time 15'

Come back home doing 15' @Z3 doing
5' at 80 + 5' at 90 + 5' at 100rpm

Sample Day 7
4:00:00
4h ENDURANCE

Spend time in Z2

Climb in Z3

Sample Day 8
1:00:00
1h AR

Active recovery

Sample Day 10
3:00:00
3h strength

5 times 5' climb
4' @Z3 at 55-60rpm
1' @Z4 at 85rpm
Recovery 6'

After strength do 15' @Z3 at 100rpm

Giacomo Notari
  • Currently coach of UAE Team Emitaes UCI World Tour Team
  • Previous coach of UCI Continental teams
  • Sport Scientist
  • 3rd level (the highest) in the Italian Cycling Federation (FCI)