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Cycling Dynamic Power

Author

Pinnacle Multisports

All plans by this Coach
No Ratings

Length

5 Weeks

Plan Specs

cycling indoor intermediate advanced masters time goal power based

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Plan Description

This plan is a plan for the regular cyclist who want to improve their overall cycling power and increase endurance.

The plan is based on 1 hour workouts per week with a long cycle on the Saturday. Monday is a rest day and Friday is for cross training and strength.

The workouts are power based and can be downloaded or directly synced to your smart trainer software.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
4:37 hrs 2:30 hrs
—— ——
0:30 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
4:37 hrs 2:30 hrs
—— ——
0:30 hrs 0:30 hrs

Simon Oliver

Pinnacle Multisports

Simon Oliver is the owner of Pinnacle Multisports. His experience in racing as a competitive age grouper and adaption of training to the time crunched individual can offer a unique and individualised approach to training, racing and data analytics to ensure his clients achieve their best.

Sample Day 1

0:35:00
67.61TSS
MAP Ramp Test

This Test allows a more accurate prediction of FTP than the more commonly used CP20 and is less stressful on the athlete

When you cannot maintain cadence greater than 70 rpm or power falls stop the test and record your peak power at which you stopped.

Cool down and allow HR to return to around 50% of max HR before stopping.

Warm up, ramp 25w every minute. FTP 75% of MAP Result which can be calculated https://zwifthacks.com/app/map-ftp-calculator/


More info https://www.graemestewart.com/alternative-ftp-prediction/

Sample Day 2

1:00:00
66.7TSS
Low Threshold Spikes

All cadence 80 - 100 unless otherwise states
5 mins warm up @45% FTP
10 mins Endurance @65% FTP
3 x 4:45 Low Threshold @92% FTP with 15s @115% FTP spikes
10 mins recovery @65% FTP
Repeat Threshold spike workout
5 mins cool down to finish @45% FTP

Sample Day 3

1:00:00
65.1TSS
Engine Builder 10mins

Today's workout is an engine builder with 3 sessions at threshold
Cadence 80-100 unless otherwise stated
5 mins warm @45% FTP
10 mins @92% FTP
5 mins Recovery @65% FTP
Repetition 2
5 mins cool down to finish @45% FTP

Sample Day 4

1:00:00
63.7TSS
Sweets 7

Sweet spot intervals
Cadence 80-100 unless otherwise stated
5 mins warm up @45% FTP
5 mins endurance @65% FTP
4 intervals of 7 mins at Threshold @93% FTP with 5 mins recovery @65% FTP
5 min cool down @45% FTP

Sample Day 5

0:30:00
Cross Train

This is not an essential session; add it to your
training if you have the time.

Choose an activity to help develop all-round
fitness and flexibility.

If you already do another exercise session, structured or social, then continue to fit that into your week. If not, then maybe try something new; for example gym work, swim, jog or a fitness class.

Remember to start all new activities slowly, don’t overdo it and that gentle restorative exercise, such as Swimming, yoga or Pilates, can complement your training well.

Whatever you choose to do, it's important that it doesn't impact negatively on the quality of your training.

Sample Day 7

1:00:00
67.5TSS
Low Threshold Spikes

All cadence 80 - 100 unless otherwise states
5 mins warm up @45% FTP
10 mins Endurance @65% FTP
3 x 4:45 Low Threshold @92% FTP with 15s @115% FTP spikes
10 mins recovery @65% FTP
Repeat Tempos spike workout
5 mins cool down to finish @45% FTP

Sample Day 9

1:00:00
71.8TSS
Medium Threshold Spikes

All cadence 80 - 100 unless otherwise states
5 mins warm up @45% FTP
10 mins Endurance @65% FTP
3 x 4:45 Med Threshold @92% FTP with 15s @115% FTP spikes
10 mins recovery @65% FTP
Repeat Threshold spike workout
5 mins cool down to finish @45% FTP

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