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4 week Cycling Form Drills + Endurance HR Based

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Frank Senders

All plans by this Coach
No Ratings

Length

4 Weeks

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.

Still have questions about this plan?
Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

This Form and Endurance program is for the Cyclist/Triathlete who wants to add more skill specific indoor trainer workouts to their Training. Each week includes 4 totaly different bike (trainer) sessions + 1 core session.
All, or most, of these sessions are best done on a Bike Trainer. You can use this program as a stand alone program for 4 weeks or add single workouts to your own excisting program (there are 16 different sessions in this program). You can also add volume to meet your individual needs. You can do this by adding time to the warm up, middle (recovery section) and or to the Cool down.
These types of workouts are best suited in your Base/Build Period. Most of these workouts can also be used in your Intensity period or your recovery week(s) of all other periods.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
4:45 hrs 2:01 hrs
Other x1
0:04 hrs 0:06 hrs
Strength x1
0:30 hrs 0:30 hrs
MTB x1
2:45 hrs 3:00 hrs
Workouts Per Week Weekly Average Longest Workout
Bike
4:45 hrs 2:01 hrs
Other
0:04 hrs 0:06 hrs
Strength
0:30 hrs 0:30 hrs
MTB
2:45 hrs 3:00 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Frank Senders

Stapsport

Over the past 30 years, I have coached athletes and teams to multiple National, European, World and even Olympic Championship titles. This in a variaty of disciplines like Triathlon, Marathon, Trail Running, Road, MTB and Cyclocross. I have worked with all levels of individual racers from novice to professional.
So if you need a coach to inspire you and to achieve your goals! Get in contact with me. Kind regards, Coach Frank

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