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cycling indoor

2019 Hour Of Power Virtual Spin Class

$275.00
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Workouts in this training plan can be exported for use with devices and apps. Learn More

Author: Melanie McQuaid

Length: 9 Weeks

Tags: cycling, indoor

Typical Week: 2 Bike

Longest Workout:
1:16 hrs

$275.00
At-A-Glance
Workouts in this training plan can be exported for use with devices and apps. Learn More

Author: Melanie McQuaid

Length: 9 Weeks

Tags: cycling, indoor

Typical Week: 2 Bike

Longest Workout:
1:16 hrs

2019 Hour Of Power Virtual Spin Class

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 02:17

This 8 week program is designed to build a foundation of strength and technique while keeping touch with some speed. At the end of the program athletes will be ready to begin event-specific training with a high level of fitness.

Sample Day 1
1:10:00
103.6TSS
5' plus 20' TT for FTP testing

15 spin building up to zone 2 ish
5x1' build

5' easy

5' MAX

10' easy

20' all out time trial

10' cooldown

Sample Day 5
1:01:50
57.3TSS
STRENGTH Endurance/Touch on speed

Sample Day 12
1:16:50
74.9TSS
STRENGTH Endurance

Sample Day 22
1:00:00
65.2TSS
20' as 15/45

Sample Day 40
1:00:00
65.3TSS
THRESHOLD: Introduction Pyramid

Sample Day 43
1:00:00
73TSS
30' as 15/45

Sample Day 47
1:12:00
88.7TSS
STRENGTH: 15' blocks of overgear into threshold

Short warmup, some activation, then the main set is 15' as 10' overgear/5' at FTP with 5' rest twice.

Melanie McQuaid
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MelRad Racing

I have been involved in endurance sport since 1993 racing and coaching. I have the knowledge and experience to coach endurance athletes interested in all triathlon disciplines, mountain bike events and road cycling. If your goal is your first Ironman or an XTERRA victory, the MelRad Racing Training program is for you! Training should be basic, simple to understand and effective. I will teach you to understand the fundamentals of training and how to get the best of yourself.

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