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4-week HR-based Cycling Program

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Endurance Lab PH & Swim Academy Coaching

All plans by this Coach
No Ratings

Length

4 Weeks

Refund Policy

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.

Still have questions about this plan?
Includes Structured Workouts

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


Learn More about Structured Workouts.

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.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bikex6
6:39 hrs 1:35 hrs
Workouts Per Week Weekly Average Longest Workout
Bike
6:39 hrs 1:35 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Saul Sibayan & Moi Yamoyam

Endurance Lab PH

Endurance Lab PH is a Performance Testing and Coaching System that offers services in all levels from individual disciplines 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.