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4-week HR-based Cycling Program

Author

Endurance Lab PH & Swim Academy Coaching

All plans by this Coach

Length

4 Weeks

Plan Specs

cycling indoor beginner intermediate hr based base period

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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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Plan Description

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.



Stats

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

Saul Sibayan & Moi Yamoyam

Endurance Lab PH

Endurance Lab PH is a Performance Testing and Coaching Facility that offers services in all levels from individual discipline to multi-sport.
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Our mission is to bring contemporary knowledge in Exercise & Sports Science into easy, understandable and practical ways to improve fitness, health, and performance as well as to express technical concepts into layman’s terms.

Sample Day 1

0:40:00
54.2TSS
ELS - Indoor CP FTP Test

Endurance Lab PH System
Indoor Critical Power (CP) Functional Threshold Power (FTP) Test

WARM-UP

1 minute easy 3/10
2 minutes moderate 6/10
2 minutes moderately hard 7/10
2 minutes hard 8/10
1 minute easy 3/10
34 seconds easy
6 seconds all-out
34 seconds easy
6 seconds all-out
34 seconds easy
6 seconds all-out

Rest for 3-5 minutes

TEST PROPER

1st 5 minutes 8/10
2nd 5 minutes 9/10
3rd 5 minutes 9/10
4th 5 minutes 10/10

Cooldown 5 to 10 minutes

*wear a HRM

Sample Day 2

0:55:30
52TSS
3x10min 3:1 Tempo Intervals with Bursts (HR based)

WU: 10 minutes Z2 with 2-3 100 rpm efforts to wake-up the legs MS: 3 sets of 10 minutes Z3, 10 seconds sprint with 5 minutes Z1 in between sets CD: 5 minutes Z1

Sample Day 3

1:10:00
73.3TSS
4x10min 2:1 Sweet Spot Intervals (HR based)

WU: 10 minute Z2 with 2-3 fast cadence MS: 4 sets of 10 minutes 90-100% of FTHR. Recover for 5 minutes at Z1 in betweens sets. CD: 5 minutes Z1

Sample Day 4

0:55:00
65.8TSS
3x10min 2:1 Threshold Intervals (HR based)

WU: 10 minutes Z2 with 2-3 100 rpm efforts to wake-up the legs

MS: 3 sets of 10 minutes Z4 with 5-minute Z1 in between sets

CD: 5 minutes Z1

Sample Day 5

1:19:00
67.8TSS
Torque Intervals - 1:1 8x4min Tempo Intervals (HR based)

The focus on this workout is to generate force (aka torque) at low cadences. You may opt to place a higher front wheel block to simulate riding uphill. WU: 10min at Z2 with 2-3 fast spins at 100 rpm to wake up the legs MS: 8 sets of 4 minutes at Z3 with focus on cadence at 75-80 rpm. Recover for 4 minutes at Z1 in between sets. CD: 5-10 minutes at Z1

Sample Day 6

1:15:00
86.7TSS
3x10min 2:1 Threshold Intervals with 15-min FR Tempo Set (HR based)

WU: 10 minutes Z2 with 2-3 100 rpm efforts to wake-up the legs

MS1: 3 sets of 10 minutes Z4 with 5-minute Z1 in between sets

5 minute rest

MS2: 1 set of 15 minutes Z3 tempo

CD: 5 minutes Z1

Sample Day 8

1:10:30
69.5TSS
3x15min 3:1 Tempo Intervals with Bursts (HR based)

WU: 10 minutes Z2 with 2-3 100 rpm efforts to wake-up the legs MS: 3 sets of 10 minutes Z3, 10 seconds sprint with 5 minutes Z1 in between sets CD: 5 minutes Z1

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