Propello Club Full Performance Test Week

Author

Robert Wakefield

All plans by this Coach

Length

1 Week

Typical Week

4 Bike, 2 Other, 3 Day Off

Longest Workout

0:55 hrs

Plan Specs

cycling gran fondo/century intermediate advanced masters power based

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

We have a series of 4 tests that will illustrate your current abilities across the 4 major energy systems. The VO2Max test will highlight your capability at aerobic capacity (the point at which you are using the maximum amount of oxygen). The FTP test will test your current lactate system capabilities and will provide the basis for your power based and hr training zones. The FRC test is an anaerobic test to provide an understanding of how well you produce power without oxygen. Finally, the Sprint test will show how much raw neuromuscular power you have.

These tests will provide a clear understanding of current strengths and weaknesses. Your training programme has been designed to improve all of these cycling abilities.

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Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 03:23

Robert Wakefield

Propello

I am Rob Wakefield, founder and head coach of Propello. I am a level 3 cycling coach and a level 2 certified coach for Training Peaks. If you love cycling and performing amazingly at races and events you are in the right place.

Your experience is built upon our three core values:

Excellence - expertise to build your confidence.
Passion - having energy, fun and being committed to you.
Inspiration - through the things we do that light your fire!

Back to Plan Details

Sample Day 1

0:45:30
53.7TSS
VO2Max Test

The main test effort here is the 5 minute effort which should be ridden as a maximum effort time trial. Dont start off too hard. 90% of novice riders will start off way too hard and fade. The result here will provide your VO2Max power.

Power ranges are given as very broad indications only. This is a test so do the best you can!

Sample Day 3

0:55:00
70.4TSS
20 Min CP (FTP test)

The main test effort here is the 20 minute effort which should be ridden as a maximum effort time trial. Dont start off too hard. 90% of novice riders will start off way too hard and fade. The result here will provide your threshold power.

Power ranges are given as very broad indications only. This is a test so do the best you can!

Sample Day 5

0:47:00
47.3TSS
Anaerobic Test

The main test efforts here are the 1 minute efforts which should be ridden as a maximum effort time trial. The result here will provide your anaerobic power.

Power ranges are given as very broad indications only. This is a test so do the best you can!

Sample Day 7

0:55:45
54.8TSS
NP Sprint Test

The main test effort here are the 15 second sprint efforts which should be ridden as a maximum effort. The result here will provide your Neuromuscular power.

Power ranges are given as very broad indications only. This is a test so do the best you can!

Propello Club Full Performance Test Week

$20.00 - Buy Now