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Propello Club Training Block 3


Robert Wakefield

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4 Weeks

Plan Specs

cycling gran fondo/century intermediate advanced masters power based

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Plan Description

Block 3 of 8 in our comprehensive sportive training programme. Our Club Training System is a 44 week training plan delivered in 8 blocks of 4 weeks progressive training, followed by a 12 week maintenance plan. Our system is a proven method of building a deep level of all round cycling fitness and maintaining it throughout the summer period. The plan covers all of the 5 core fitness abilities. Aerobic endurance, muscular endurance, aerobic capacity, anaerobic endurance and neuromuscular power. By improving all 5 of these abilities you will develop a deeper aerobic engine, be able to make sustained hard efforts, have the condition to go into the red and recover, as well as develop some zip and power to respond to quick changes of pace.

This is the only training system we know of that takes you through your season is a highly methodological way, making sure that you not only build your fitness effectively but that you don't lose it after you main event. It is ideal preparation for Sportives, Gran Fondos, Century rides, Club rides and Charity rides or you can use it simply for the pleasure of seeing your performance sky rocket.

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Average Weekly Breakdown

Workouts Weekly Average Longest Workout
6:11 hrs 3:20 hrs
—— ——
0:33 hrs 0:45 hrs
Workouts Per Week Weekly Average Longest Workout
6:11 hrs 3:20 hrs
—— ——
0:33 hrs 0:45 hrs

Robert Wakefield


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!

Sample Day 1

6-12-6 FTP

Some short FTP efforts for early season to keep those harder efforts close at hand.

7/10 RPE
HR should ride into Z4

Sample Day 2

High Cadence R

High cadence drills to tech the legs to spin faster whilst working some VO2 efforts into the season. Try to 'recover' at the tempo effort prescribed

Heart rate should build to zone 3 and spike during max cadence effort
RPE 5-9/10

Sample Day 3

The Edge A

High intensity interval training that will improve your ability to work at above FTP. Good for improving long sprints, closing breaks, power climbing, leads outs. In addition these will improve aerobic fitness and make you a more versatile rider. Each week we build time not intensity.

Sample Day 5

Super LT A

Super threshold intervals working just above FTP to build muscular endurance and aerobic capacity.

Sample Day 6

Hill Reps & Tempo Road Ride A

Warm up well for 30 minutes then find a hill that takes approx 3 minutes to climb and complete 3 full gas hill reps with 5 minutes rest in between. Spin easy for 10 minutes. Next Ride 30 minutes on a flat to undulating road at a tempo Z3 pace. Ride endurance Z2 for the remainder.

Sample Day 7

Strength Maintenance - Circuits

Maintain sport specific functional strength and all round functional movement and conditioning. Low to moderate intensity weights combined with higher intensity conditioning exercises.

Suggested sets 2+
Suggested repetitions 6-10
Suggested recovery intervals 30-60 seconds
AMRAP's for conditioning

Sample Day 8

7-14-7 FTP

Some short FTP efforts for early season to keep those harder efforts close at hand.

7/10 RPE
HR should ride into Z4

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