Bike Strength stage 2 Big gear Power

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Bike Strength stage 2 Big gear Power

Author

Thrive Endurance

Length

6 Weeks

Typical Week

3 Bike

Longest Workout

2:00 hrs

Plan Specs

cycling indoor intermediate advanced masters power based strength base period

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Summary

Includes Structured Workouts

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


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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

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 04:25

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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