Road Cycling, indoor , 45 mins max for the time restricted athlete

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 02:37

This training plan is design and proven for the time restricted athlete (45 max session) looking to improve fitness and weight loss over a 4week period.

Sample Day 1
0:45:00
63.8TSS
Ftp test

Your first Threshold Test, especially if you are a novice rider, can be a little daunting. You might not have much of an idea how hard you can ride for 20 minutes. Don’t worry, the recording of the average only starts after the initial warm up set! Relax and try ans split the 20 min into 4 blocks of five.

Sample Day 2
0:28:00
43.8TSS
30/30s

30/30 are prover to increase fat burning and keep you metabolism higher for the following 24 hours.

Sample Day 3
0:25:00
41.7TSS
20/40s 25 min session

Develops your ability to sprint and recover from multiple
hard e orts. This is important for all types of cycle sport, but is especially relevant to circuit racing, cyclo-cross and bunch races on the track.

Sample Day 6
0:38:00
61.2TSS
Vo2 max interval

The sustained higher intensity efforts build your focus,
are applicable to steep climbs and will boost your threshold.

Sample Day 7
0:40:00
48.3TSS
Over/unders

Working above and below threshold provide an excellent stimulus for raising this key attribute to cycling performance.

Sample Day 9
0:31:00
52.8TSS
30/30s

Sample Day 10
0:28:00
47.9TSS
20/40s 25 min session

Brian Duncan
|
The Service Course

I am a lifetime athlete with 20+ years experience of training /racing at Road racing, Time trials and cyclocross disciplines. exposed to road racing at a national/international level with multiple Scottish champion titles at time trial and also broke Scottish record for 25 miles while holding a full time job.