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Cycling Allrounder


Pinnacle Multisports

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4 Weeks

Plan Specs

cycling indoor intermediate advanced masters time goal power based

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Plan Description

This plan is a 4 week plan for the regular cyclist who want to improve their overall cycling and increase endurance and power.

The plan is based on four 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.


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
7:01 hrs 3:30 hrs
0:30 hrs 0:30 hrs
0:30 hrs 0:30 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
7:01 hrs 3:30 hrs
0:30 hrs 0:30 hrs
0:30 hrs 0:30 hrs
—— ——

Training Load By Week

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

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

More info

Sample Day 2

40/20 FTP

Cadence 80-100 unless otherwise stated
5 mins warm up @45% FTP
2 sets of
15 mins endurance @65% FTP
40/20, @100% FTP, Cadence 60-70
15 mins recovery at endurance @65% FTP
Repeat 40/20's
5 mins cool down to finish @45% FTP

Sample Day 3

Engine Builder 3 x 5 Tempo to High Endurance

Cadence 80-100 unless otherwise stated
5 mins Warm up @45% FTP
5 mins Endurance @65% FTP
3 intervals of
5 mins @93% FTP
10 mins recover at endurance @65% FTP
5 mins cool down @45% FTP

Sample Day 4

Over/Unders Low VO2 Max

Cadence 80-100 unless otherwise stated
5 mins warm up @ 45% FTP
10 mins at endurance @ 65% FTP
2 mins Over/Unders at Low VO2 to Low Endurance @106/56% FTP
10 mins recovery at Endurance @ 65% FTP
Repeat Over/Unders
10 mins recovery at Endurance @ 65% FTP
5 mins cool down to finish @ 45% FTP

Sample Day 5

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 5

SM, 2 sets

WU 5-10 minutes. Then 2 sets of SM weight lifting. First set is light (12 reps with 15RM load). Second set is heavy heavy (3-6 reps with 6RM load). CD 5-10 minutes spinning in easy gear/resistance at high rpm. For details go to HELP (above), WORKOUT DESCRIPTIONS. Or turn to Chapter 13 in The Triathlete's Training Bible.

Sample Day 6

Club Ride or 2:30 hr Ride

Ride in 1-2 zone, mostly 1 zone. Flat to rolling course. Low to moderate effort--heart rate 1-2 zones. Comfortably high rpm. This may be done indoors but reduce duration by 30 minutes.

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