Browse More Plans

TP013 Time Crunched Training Plan | 4 weeks | 4 hours

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

James Walsgrove

All plans by this Coach
No Ratings

Length

4 Weeks

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.

Still have questions about this plan?
Includes Structured Workouts

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


Learn More about Structured Workouts.

Plan Description

This training plan has been designed for anyone who has limited time to train but wants to get the most out of every session. It is based on less than 4 hours per week and each session is only 45minutes long so this is ideal if you are super short of time. You can even be back at your desk within the hour at lunchtime.

Each workout has been specially created and selected to give you the best use of your limited training time available. There will be 5 workouts throughout the week and are a maximum of 45minutes in length which can be moved to suit your lifestyle but aim to keep in the same order that they are shown.

It is crucial that these are done to the exact power targets and it is important to make sure your zones are up-dated.

This plan can be used although it is not recommended to use it every month as your training will plateau. As with any training it is important to overload, progress and vary your training so your body is always adapting.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:45 hrs 0:45 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
3:45 hrs 0:45 hrs
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

James Walsgrove

Ride Harder

Here at Ride Harder we are dedicated to making you faster on the bike through bike fitting, testing, training plans and coaching. I believe that a coach benefits every athlete regardless of their ability. A cycling coach is not just for the Pro's!

Sample Day 1

0:45:00
48.7TSS
First FTP Test

As this is your first test we are going to use RPE to pace the effort of the test, see link below for a simple guide for this.

https://www.britishcycling.org.uk/knowledge/training-plans/article/izn20151119-Training-Plans-Supporting-Documents-Related-Rate-of-Perceived-Exertion-Scale---RPE-0

This is a shortened version of the full FTP test but will although you to set your Functional Threshold Power. We are looking for 20 min intervals to be controlled for the duration so you will need to gauge intensity. Be aware that the perceived effort will feel different at the start and the end even though your effort is the same so it should feel relatively easy for the first 5min but at the end of the 20min effort you should have nothing left in the tank.

Good luck!

Press lap button for the effort marked with a *
-

5min WU
3x1min high cadence efforts 100rpm+, 1min RI
5min Easy
*20min - Time Trial effort. Don't go out too hard and try to maintain power for entire interval, give it all in the last 5min
9min Cool Down

Sample Day 2

0:45:00
39.2TSS
Endurance - Zone2 at high cadence

This session will help recover from yesterday's tough session and will help build your base fitness and improve your aerobic capacity which is one of the most important components of fitness for any cyclist.
-
The session is to be done at a higher than normal cadence of around 95-100rpm to help recover the muscles and not create any more fatigue.

Sample Day 3

0:45:00
47.8TSS
Threshold @ 1min efforts

Working at threshold intensity is directly designed to improving your FTP as will be working right at 100% intensity.
-
This is a great session for getting a good block of threshold training in that is achievable due to the recovery periods.

Sample Day 5

0:45:00
46.2TSS
Progressive Tempo build

This a great session that see's you work through from zone2 endurance up to just below threshold without any recovery periods so your legs will really feel the fatigue by the end

Sample Day 6

0:45:00
58TSS
V02 - 4min intervals @ 110%

VO2 max is the the maximal rate of whole-body oxygen uptake than can be achieved during exercise so is basically the ceiling of your aerobic fitness. Doing intervals at this intensity will help increase your power production at that intensity.
-
These intervals are completed at the lower end of the range as work to increase training at this intensity.

Sample Day 8

0:45:00
58.5TSS
Threshold @ 8min efforts

This session has been inspired by Stephen Seiler who has proven that 8min intervals are the most effective duration to achieve the desired adaptation.
-
Working at threshold intensity is directly designed to improving your FTP as will be working right at 100% intensity. Try and be as close to this figure as possible. These are longer intervals so the recovery is increased.

Sample Day 13

0:45:00
62.5TSS
V02 - 4min intervals @ 115%

We have increased the work intervals to 115% of FTP this time.
-
VO2 max is the the maximal rate of whole-body oxygen uptake than can be achieved during exercise so is basically the ceiling of your aerobic fitness. Doing intervals at this intensity will help increase your power production at that intensity.
-
These intervals are completed at the lower end of the range as work to increase training at this intensity.

$24.99 - Buy Now