Track cycling: Pursuit 4 month programme
Track cycling: Pursuit 4 month programme
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Author
Phil Kilpatrick
Length
18 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
4 Month training plan for track pursuit.
Outline of the plans developments are below:
• Tempo and short threshold efforts
• Tempo and threshold
• Threshold and spiked efforts
• V02max intervals and sprint efforts
• HIIT and starts
This plan is based on no access to a track but can be adapted to include track time.
Any session/effort that is 5 minutes or under can be amended to be a pursuit effort.
Warm up and warm down during the session after each effort on rollers. Gearing should start small and increase as fitness/power increases.
Seated and standing starts should be included throughout the programme and any effort 1 minute or under can be conducted in this manner.
Tests throughout to keep the zones current and reflective of your current level. FTP based on initial test and updated via ramp tests. V02max power is the same as the peak 1 min power during ramp tests so this figure can be used to ensure training zones beyond FTP are correct.
Any questions please get in contact.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x5
|
06:49:00 | 03:17:00 |
|
Strength
x2
|
02:08:00 | 01:30:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
06:49:00 | 03:17:00 | |
|
|
02:08:00 | 01:30:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- This plan includes a Free Basic TrainingPeaks Account.
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- 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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