Threshold 8 week

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 08:23

8 Week Threshold Builder


This training program will make you stronger period! The program is TSS based to be able to maximizes gains with the least amount of time on the bike


 

Sample Day 1
1:00:00
25TSS
Active Recovery

RECOVERY! Ride at less than 55% (RPE < 2), averaging around 100rpm. Keep your heart rate low and maintain good posture while riding. A recovery ride will actually make you stronger! Spinning easy increases the blood flow to the working muscles, therefore providing necessary nutrients to your muscles needed for recovery. A true recovery day is riding at < 55% with no high wattage output. Riding at a high cadence will help you develop an efficient pedal stroke. It will train your muscles to engage all the way around the pedal stroke which will balance out the fatigue of muscles.

Sample Day 4
1:00:00
73.5TSS
Threshold Test

15 minute warmup
5 minute Max power
10 minute easy spin
20 minute Max power
10 minute Recovery

Sample Day 8
1:07:00
27.9TSS
High Cadence 1 min@ 110-120+rpm

Active recovery ride. Ride less than 55%
Include 3 sets of high cadence.
1 min @ 120 rpm
1 min easy pedaling
1 min @ 120 rpm
1 min easy pedaling
1 min @ 120 rpm
1 min easy pedaling
1 min @ 120 rpm
3 min normal pedaling between sets

Sample Day 22
0:45:00
18.8TSS
LEG Speed Workout

15-20min Spin @ 50%
2 sets of leg speed all at 70%
1min @ 100rpm
1min @ 105rpm
1min @ 110rpm
1min @ 115rpm
1min @ 120rpm
5min EASY between sets
Cool down 5-10min @ 50% or less

Sample Day 36
1:00:00
25TSS
Recovery - High Cadence 3 min

Active recovery ride. Ride less than 55% of FTP (RPE < 2).
Include 3 sets of high cadence.
3 min @ 110rpm
3 min normal pedaling between sets
High cadence will improve your pedaling efficiency, therefore increasing your ability to sustain high power output.

Sample Day 43
1:01:30
25.6TSS
Recovery - High Cadence 30 sec max

Active recovery ride. Ride less than 55% of FTP (RPE < 2).
Include 5 sets of high cadence.
30 sec @ Maximum cadence
1 min normal pedaling between sets
High cadence will improve your pedaling efficiency, therefore increasing your ability to sustain high power output.

Sample Day 50
1:00:00
25TSS
Recovery -High Cadence Pyramid

Active recovery ride. Ride less than 55% of FTP (RPE < 2).
Include 2 sets of high cadence.
1 min @ 105rpm
1 min @ 110rpm
1 min @ 115rpm
1 min @ 110rpm
1 min @ 105rpm
High cadence will improve your pedaling efficiency, therefore increasing your ability to sustain high power output.

larry foss
|
The Fix Studio

Larry Foss
Is driven by a curiousity of human performance and a passion to help everyday athletes achieve their dreams. Larry has been helping athletes reach their goals since he got his first coaching license in 1994 and everyday since.