indoor biking, complementing 12w HM plan (sub 2hrs)

Author

Tony Persson

All plans by this Coach

Length

11 Weeks

Typical Week

2 Bike

Longest Workout

1:14 hrs

Plan Specs

cycling indoor beginner intermediate weightloss power based

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Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.

This is a plan that I have built to go hand in hand with a HM race plan.
Many athletes wish to add some indoor biking to the run training.

The plan includes 1-2 sessions per week and is build to complement the run training.
Workouts are structured and a power meter is needed.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 01:50

Tony Persson

Tony's Coaching

I offer online and local coaching.
I am a certified Ironman coach from the Ironman University and I hold an ACE Personal trainer certificate.
I coach multiple clients with a spread of abilities from finishing their first Ironman/IM70.3 to clients finishing at World Championship races.

Myself I have several Ironman and IM70.3 finishes, sub-10 Ironman races, Age-group wins at Olympic distance races, and duathlon races. I've raced at the IM70.3 World Champion and Long Duathlon World Championship.

Back to Plan Details

Sample Day 1

0:45:00
40.3TSS
Bike. Endurance/recovery/technique. 45 minutes

Warm-up 10 min as:
5 minutes easy
5 minutes little intenser, but still easy, focus on tracing your knee straight up and down - first right leg 2,5 min, then left leg 2,5 min.

Main:
25 minutes below FTP.

Cool down:
2x5min, easy.

Sample Day 5

1:00:00
63.8TSS
FTP TEST: 8 minute

There are many bike tests to be done!
The built-in workout that is included in this workout follows the 8-minute protocol.


FTP, Functional Threshold Power, is a great way to estimate your power training zones. If you haven't got a power meter, donut worry - the HR estimates are also very useful in bike training. When doing the test indoors, on a stationary trainer, that is better - more reliable, less interruptions, higher grade of repeatability - than outdoors. Either way, do the tests after a thorough warm-up.
 
Stationary Trainer, with power meter:

If you have a stationary trainer, a power meter (either built in or on the bike) opt for doing a FTP-test. Either the 8 min test or the 20 minute test.

Stationary Trainer, without power meter:
If you have a stationary trainer but no power meter do the HR-test as described below.

Outdoors:
If you don't have access to a stationary trainer find a circuit with no (or little) traffic, no interference (like stop-lights) and flat conditions. Try to find a day with as little weather impact as possible. 

Outdoors with power meter:
If you are doing it outdoors and have a powermeter do a 8 min FTP test or a 20 minute FTP test. 

Outdoors without power meter:
If going with HR, do a 30 minute test as described below.



FTP-test:
Follow the instructions from your specific set-up (trainer brand/power meter brand/simulator brand). Do either 2x8 minutes or 20 minutes test. Upload the data and enter the LTHR and FTP Values to Training Peaks!


30 minute LTHR test:
To find your LTHR do a 30-minute time trial all by yourself (no training partners and not in a race). Warm-up well and then go hard for 30 minutes. It should be done as if it was a race for the entire 30 minutes. But at 10 minutes into the test, click the lap button on your heart rate monitor. When done, look to see what your average heart rate was for the last 20 minutes. That number is an approximation of your LTHR.

Should you go hard for the first 10 minutes? The answer is, “Yes, go hard for the entire 30 minutes.” But be aware that most people doing this test go too hard the first few minutes and then gradually slow down for the remainder. That will give you inaccurate results. try to be consistent. Same effort first few minutes as last few minutes! And no sprinting.

STEP 2
Input your threshold value into your TrainingPeaks account. TrainingPeaks allows you to calculate your heart rate zones for many different endurance sports. It is important to set your threshold for both the bike and run as your zones for each will be slightly different. When you upload your workout, TrainingPeaks will automatically use the zones for that sport.

Sample Day 8

1:00:00
38.1TSS
Small set (recovery)

Include Form Sprints, and quadrant drills like Single leg focus, Pistons and Kick & Pull drills.

Sample Day 12

1:00:00
43TSS
Optional set: Recovery mix-up

Good recovery spin, that includes three short efforts.
During the entire set: focus on moving your knees straight up and down like a piston in an engine. Don't let the knee trace to the sides in the up/down movement.

Sample Day 15

1:00:00
68.3TSS
Speed Endurance intervals # 1

Speed Endurance intervals # 1
Turbo or flat road:

8 Intervals done at a high intensity:
4 min intervals with 2 mins recovery
Maintain cadence @ 90-100 throughout the set

Sample Day 19

1:00:00
43TSS
Optional set: Recovery mix-up

Good recovery spin, that includes three short efforts.
During the entire set: focus on moving your knees straight up and down like a piston in an engine. Don't let the knee trace to the sides in the up/down movement.

Sample Day 22

1:10:00
82.3TSS
Speed Endurance intervals # 2

Speed Endurance intervals # 1
Turbo or flat road:

8 Intervals done at a high intensity:
4 min intervals with 2 mins recovery
Maintain cadence @ 90-100 throughout the set

indoor biking, complementing 12w HM plan (sub 2hrs)

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