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Sustained power and punch (indoor)

Author

Phil Kilpatrick

4.5 Rating (3)

Length

5 Weeks

Plan Specs

cycling indoor intermediate masters power based

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.

Plan Description

This plan is simple, build you FTP and deliver some punch with session's all indoors.
4 weeks build to 1 week recovery.

The plan isn't high volume so Gym and Yoga/Pilates are easily managed in to the week.

Each session should be completed, if your struggling drop the load to allow completion.

You may need to drop either the FTP, MAP or Sprint zones based on your individual scores from the test sessions. Until training peaks builds the adaptation to results in you will need to do this manually.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:37 hrs 1:11 hrs
0:30 hrs 0:15 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
3:37 hrs 1:11 hrs
0:30 hrs 0:15 hrs
—— ——

Training Load By Week


Sample Day 1

0:42:09
48.5TSS
Short power climbs

All about seated power for each interval all bar the last one which is gas gas gas

Sample Day 2

0:15:00
Yoga for Flexibility

https://www.youtube.com/watch?v=XnrRgW46M1Y&list=PLvG_bzfJEUBbCuGbGaWVbwM7YLL8g4kgT&index=3

Sample Day 3

0:57:31
83.61TSS
Hungry for intervals

When you cant decide what type/duration intervals to do, do them ALL!!

Sample Day 4

0:53:26
79.76TSS
May the 4th be with you

4 varied blocks to challenge MAP and sprint recovery

Sample Day 5

0:15:00
Yoga Strength

https://www.youtube.com/watch?v=OsajVTESjDA&list=PLvG_bzfJEUBbCuGbGaWVbwM7YLL8g4kgT&index=6&t=276s

Sample Day 6

0:42:09
48.5TSS
Short power climbs

All about seated power for each interval all bar the last one which is gas gas gas

Sample Day 7

1:08:01
107.7TSS
Sustained with spikes

Attack, repeat, recover and hold these intervals and stress the aerobic and max aerobic systems

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