4-week HR-based Cycling Program
Endurance Lab PH & Swim Academy CoachingAll plans by this Coach
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This 4-week training plan is designed for the novice cyclist looking to improve their fitness and endurance. This training plan starts at 6.25 hours per week all the way to 7 hours per week with an average of 5% increase in Training Stress Score (TSS) per week. This training plan revolves around your Functional Threshold Heart Rate (FTHR).
To know your FTHR, we have placed one of Endurance Lab PH System's (ELS) FTP tests on the first day of the program. This FTP test is modified from the original test designed by Dr. Andrew Coggan and Master Coach Hunter Allen. Get the average heart rate from the 20-minute test and that's your FTHR.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|6:39 hrs||1:35 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||6:39 hrs||1:35 hrs|