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Sustained Aerobic power Builder (4 Weeks) Cycling. Power or HR based

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Sustained Aerobic power Builder (4 Weeks) Cycling. Power or HR based


Ross Hamilton

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4 Weeks

Plan Description

If you are looking for a short training block to get your sustainable power ramped up this programme is perfect for you.

Each week you will complete 5 cycling sessions aimed at developing power and endurance in your aerobic zones. By lifting your aerobic ceiling you can hold higher power outputs for longer.

This programme is perfect for those in the offseason looking to build sustained aerobic power or an aerobic build block between A races. Sessions rely on both extensive and intensive aerobic rides to build efficiency at the higher aerobic zones.

The programme is best completed using power but can be easily adapted to heart rate based training.

Lay days are present to allow for additional recovery rides or a catch up day.

Email support will be included in the purchase of this plan.

Perfect for Sportives, triathlons and 40k+ Time trials.

If you check the box at checkout to provide email, I can follow up to make sure you get started ok.

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x6
08:04:00 03:00:00
Workouts Per Week Weekly Average Longest Workout
08:04:00 03:00:00

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Ross Hamilton

Hamilton Sport

Hamilton Sport was created by triathlon athlete and physiologist Ross Hamilton to help professionals and amateurs achieve their fitness or sporting goals. We provide professional coaching and quality training support to all individuals of any level. We specialize in custom training plans and one to one support. Whether you are a complete novice looking to get fit or a professional athlete, we will work with you to ensure that your training plan is suitable for your lifestyle and fitness level.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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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