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Gran Fondo Builder Perceived Effort

Author

Andrew Roche

All plans by this Coach
No Ratings

Length

8 Weeks

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Plan Description

This is my 2 month Fondo plan purely using perceived exertion, so no need for smart trainers, or any special equipment.
All you need is a basic turbo, rollers, or exercise bike.

Perceived Effort scale (RPE)

1-2 Very easy, hardly an effort

3-4 Moderate, conversation pace

5-6 Tempo, difficult for extended periods, but not exhausting

7-8 Difficult to talk, threshold at 7, sweet spot at 8

9 Extremely hard, 30-40 second efforts

10 Flat out sprint

Although this plan is aimed at those riding indoors, it can be used for shorter outdoor riding.

This has been tailored to work as a build with medium stress levels to help keep fitness moving forward, but not stress the immune system.

Each week has a nice progression working from tempo, into sweet spot, and finally adding some threshold workouts in.

There's also a strength program which can be done from home using weights, kettlebells, or simply body weight if that's all you have available.

The aim of this is to continue to build fitness and form, also a great structure to anyone targeting fondos/sportives.
Now's the time to stay healthy and active more than ever before.

I'm happy to answer any questions, just email me on andrew@wattsupperformance.com



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
3:39 hrs 1:10 hrs
Strength x2
1:19 hrs 0:40 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
3:39 hrs 1:10 hrs
Strength
1:19 hrs 0:40 hrs
Day Off
—— ——

Training Load By Week


Andrew Roche

watts up Performance

Here at Watts Up Performance I strive to improve all aspects of the athletes performance. From sportives to Professional races, I love working with all involved.

Watts Up Performance provides plans for everyone involved in cycling,and triathlon.

Our most popular plan is the premium plan which offers a full custom build taking in all aspects of time and outside life. This includes TP premium which includes all the benefits of full file analysis.

Communication is also encouraged by all clients.

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