Pre Season Testing - Endurance Power L2 - 4 Week

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

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

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

Joseph H Maloney
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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.