Cycling - Fitness Booster with HRV
Author
Grant Goodman
All plans by this CoachLength
8 Weeks
Typical Week
5 Bike, 7 Other, 1 Day Off
Longest Workout
5:30 hrs
Plan Specs
cycling gran fondo/century intermediate advanced weightloss multi day power based hr based tss based strength
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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.
This is an 8 week plan that concentrates on tempo and interval efforts (on the turbo during winter) and flat to rolling roads in your weekday rides.
Alongside this are longer rides at the weekend and a fasted session which will help build your endurance within a shorter session.
The price includes two months subscription to iThlete and two months premium subscription to TrainingPeaks
Note that to measure your HRV you will need to download the iThlete App (available at Apple and Google store) and use a chest heart rate monitor or certified finger sensor.
Stats
Sample Day 1
1h light turbo ride – effort 5/10 just to burn some extra calories
Sample Day 3
To determine your training zones for the rest of the plan! Warm up on the turbo for 15min, taking your effort levels from 5/10 to 8/10 over 10min gradually then 5min easy. Next do 2x30s efforts at 90% max effort in a low gear, aiming to spin at 100+rpm with 2min easy in between. After the last 2min rest period do a 20min hard effort, aiming to start off at 8/10 effort and try to hold or increase this as you feel able to get your best possible effort out over the 20min. Cool down with 10min cooldown pedalling and record your average power and heart rate over the last 10min of the test and let me know.
Sample Day 5
1h turbo with 10min warm up then 40min at 145-170w then 10min cool down
Sample Day 7
Fasted (see below) 2h road ride in zone 2
Sample Day 8
1h recovery spin on the turbo under 130w – at least 3h since last meal
Sample Day 9
1h turbo with 10min warm up increasing the power from 130-230w (10w each minute) then 5min easy pedalling. Next, do 4x5min harder efforts at ~230w and 95-100rpm. 5min easy in between and 10min cool down
Sample Day 13
Fasted (see below) 2h road ride in zone 2