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Propello Club 12 Week Fitness Maintenance Training

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Robert Wakefield

All plans by this Coach
No Ratings

Length

12 Weeks

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Includes Structured Workouts

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


Learn More about Structured Workouts.

Plan Description

Once Block 8 has been completed this 12 week plan will keep all that hard earned fitness in place. 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.

By downloading this training plan you agree to our terms and conditions and medical disclaimer https://www.propello.bike/terms-and-conditions/
This Agreement governs the terms by which Propello and its clients work together. By downloading content from this site, you accept our terms and conditions, and agree to be bound by its provisions. If you do not accept or agree with these terms, do not download the Content. Pretty Simple.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bikex5
7:30 hrs 4:37 hrs
Strengthx1
0:45 hrs 0:45 hrs
Day Offx1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
7:30 hrs 4:37 hrs
Strength
0:45 hrs 0:45 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

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!