TYPE - Test Your Performance
Assessment - Prescription and coaching

This plan is designed to prepare you for a Grandfondo or Century Ride!

This type of race is characterised by courses from 100 to 160km with 1500 to 3500m AC+. This type of race requires a good muscular endurance, strength and technical ability to ride in the peloton. For this reason, in this training plan you will find structured and unstructured endurance training, the latter through inviting you to join training groups or friends to train for a longer duration and work on the technical component. Due to the duration and demand of the climbs, you will also find threshold training (FTP) with continuous intervals of increasing duration (it is important to be able to sustain long and repeated efforts at this intensity). Finally, you will also find Vo2max (maximum aerobic capacity) training sessions to improve your physical condition but also to prepare you to "attack" within a group or the race itself.

The intensity and specificity of the workouts increases throughout the plan. Training intensity is described through Power.

It is assumed that you are healthy enough to make this kind of effort. If not, or if in doubt, seek specialist help before starting the plan.

As always, the plan is simple and easy to follow. It is an organised and planned educational process, articulated with training and scientific principles, so that the results have an expected design.
The objective will be to improve and perfect sports performance so that you can reach your objectives.

For the distribution of training intensity the classic power zones are used in the following order of % of FTP:
- 1. active recovery 0 to 56%
- 2. resistance 56 to 76%
- 3. tempo 76 to 91% 4.
- 4. threshold 91 to 106%
- 5. VO2max 106 to 121% 6.
- 6. anaerobic capacity 121 a max.

It is important that before starting this training plan you have your FTP and the corresponding training zones updated.

- 12 weeks of training
- Maximum weekly volume: 11h30
- Minimum weekly volume: 6h

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