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Bike Strength stage 2 Big gear Power

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Thrive Endurance

All plans by this Coach
No Ratings

Length

6 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.

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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 is a great stage 2 strength progression for those looking for a big change in power output. Its focused slowly on making you stronger. Its awesome progression to be completed early in your based period to devolop max strength foundation. This is best done on trainer but also can be done on a hill to keep output high and cadence low. If time ristricted can do same plan but reduce the sets by 1. Its all about the max effort so dont waste your energy when you should be recoverying between sets. Hope you enjoy the power pain and we see some Thriving results in 6 weeks time.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
4:25 hrs 2:00 hrs
Workouts Per Week Weekly Average Longest Workout
4:25 hrs 2:00 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Jason Shields

Thrive Endurance

10 years experience in Triathlon
Coaching for 7 years as well as self coaching to 3 Hawaii qualifications
1 x UM Australia race 2018 finishing 2nd with bike course record
10 IM race including ( 3 Hawaii 13/14/16 )
1 x 1st IM cairns 2015 35-39 AG fastest AG bike split
PB
IM 8:57
70.3 4:13
O/D 2:00 Sprint 59
Last 12 months Kona, Gatorade series 35-39 winner, Victoria State series winner , Stc Club Champs

Sample Day 1

1:14:00
81.5TSS
4 x 4min build efforts

This can be done on road on trainer. Ideally it can be done as a hill repeat or if on trainer raise front wheel 50mm.

Sample Day 3

1:26:00
100.3TSS
1 Hour of Power 6 x 10min

This session is 1 hour of power pushing a really big gear at a sustainable level of power for the full hour. Its not about the max effort you can sustain we would be hoping your sitting at a controlled aerobic heart rate effort. The 1 min is really just to break up your effort and focus your concentration

Sample Day 5

2:00:00
79.4TSS
Long aerobic Ride

Sample Day 8

1:22:00
93.3TSS
5 x 4min build efforts

This can be done on road on trainer. Ideally it can be done as a hill repeat or if on trainer raise front wheel 50mm.

Sample Day 10

1:25:00
99.7TSS
1 Hour of Power 5 x 12 min

This session is 1 hour of power pushing a really big gear at a sustainable level of power for the full hour. Its not about the max effort you can sustain we would be hoping your sitting at a controlled aerobic heart rate effort. The 1 min is really just to break up your effort and focus your concentration

Sample Day 12

2:00:00
79.4TSS
Long aerobic Ride

Sample Day 15

1:30:00
105TSS
6 x 4min build efforts

This can be done on road on trainer. Ideally it can be done as a hill repeat or if on trainer raise front wheel 50mm.

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