Pre Season Testing - Endurance Power L2 - 4 Week

Author

Coach Joseph Maloney

All plans by this Coach

Length

4 Weeks

Typical Week

4 Bike

Longest Workout

1:54 hrs

Plan Specs

cycling indoor beginner intermediate power based tss based

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Summary

Includes Structured Workouts

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


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4 week program to prepare and execute critical tests for profiling strengths and weaknesses and setting training targets down the line.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 05:25

Joseph H Maloney

JM Coaching Services

I provide coaching for all levels of endurance cyclists. I specialize in Off-Road training with extensive experience racing at a professional level in both XCO and CX. I want to help you reach your goals and I know that the key to this is targeted purposeful workouts, and engagement. I take care of the numbers, you focus on giving it 100% towards you goals.

Back to Plan Details

Sample Day 1

1:19:00
61.1TSS
Sweet Spot Intervals 4x5 - Power Based

These intervals are designed to get the maximum benefit for as little fatigue as possible by riding in a metabolic sweet spot

Sample Day 3

1:25:00
57.5TSS
Tempo Progression 2x15 - Power Based

the goal of this workout is to build aerobic endurance and to aid in increasing threshold. Warm up Tempo progression - 2x15min tempo with 5 minute rest between Cool Down

Sample Day 4

0:30:00
15.1TSS
30m AR - Power Based

Keep the power and HR easy

Sample Day 5

1:54:00
119.5TSS
Muscle Recruitment L1 - Power Based

This workout is designed to activate your muscles high power production abilities to prepare you for the demands of racing. The workout is as follows:
Warm Up
3x20 finish style sprints
10 minutes recovery/endurance
2x1 minute all out
10 minutes recovery endurance
2x2.5 mile TTs
Cool Down

Sample Day 8

1:17:00
61.3TSS
Sweet Spot Intervals 3x7 - Power Based

These intervals are designed to get the maximum benefit for as little fatigue as possible by riding in a metabolic sweet spot

Sample Day 10

1:27:00
85.6TSS
Tempo w/ Bursts - Reduced

Tempo with Bursts are designed to improve endurance and fatigue resistance. Focus on maintaining good tempo and maximizing the bursts

Sample Day 11

0:30:00
15.1TSS
30m AR - Power Based

Keep the power and HR easy

Pre Season Testing - Endurance Power L2 - 4 Week

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