Cycling - Fitness Booster with HRV

Average Weekly Training Hours 09:28
Training Load By Week
Average Weekly Training Hours 09:28
Training Load By Week

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.

Sample Day 1
1:00:00
40TSS
Light Turbo

1h light turbo ride – effort 5/10 just to burn some extra calories

Sample Day 7
2:00:00
80TSS
Road - Fasted - Aerobic

Fasted (see below) 2h road ride in zone 2

Sample Day 8
1:00:00
36TSS
Turbo - Recovery

1h recovery spin on the turbo under 130w – at least 3h since last meal

Sample Day 9
1:00:00
Turbo - Intervals

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 14
3:00:00
120TSS
Road - Long - Tempo

Long steady road ride 3h in zone 2

Sample Day 19
1:30:00
53.3TSS
Road - Aerobic 1:30hr

1h30 road ride with 20min warm up then 2x20min at ~155-160HR sat up on the tops of the bars at ~80rpm with 10min easy in between and cool down

Sample Day 25
1:30:00
Road - Aerobic

1h30 road ride with 20min warm up then 2x20min at 155-160HR sat up on the tops of the bars at ~80rpm with 10min easy in between and cool down

Grant Goodman
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Cycle For Fitness Limited

I work with cyclists from novice to club level to advance their lifetime fitness, endurance and wellbeing.

My coaching is based on science-based workouts and conditioning sessions to help develop resilience and build peak competitive performance specific to their goals.

Plans start with baseline fitness tests, with reviews to fine-tune duration and intensity, continuously optimising performance.

I also offer cycling holidays in Alicante/Valencia region of Spain.