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Cycling : 6-week indoor program designed to maintain race preparation


HupHup Performance

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6 Weeks

Plan Specs

cycling indoor intermediate advanced multi day power based

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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 'expert plan' assumes you have performed a 'FTP' test or / are confident that you in similar shape to your recorded threshold power recorded in your settings.

The plan has been written with the Cv-19 in mind and that most athletes are only able to train indoors at the moment.

The plan provides 6 highly structured rides weekly for 6-weeks.

If you have any questions or need help with any of the sessions, please do no hesitate to reach out on email or through social media


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
4:41 hrs 1:38 hrs
Workouts Per Week Weekly Average Longest Workout
4:41 hrs 1:38 hrs


HupHup Performance

Professional programming from Ireland's most successful multisport coaching team.

HupHup athletes compete on the ITU and Ironman Pro Triathlon Circuits as well as internationally for Ireland in cycling and running.

Sample Day 1

MLSS & strength endurance

The intensity of this workout has been modeled to equal "maximum lactate steady-state". This is an upper limit intensity that you can recycle lactate at the same rate as it is produced. This intensity alongside the lower cadence takes pressure off your cardiovascular system and adds pressure to your legs- increasing your capacity to sustain longer powerful efforts in isolation.

Sample Day 3

Recovery & Neuromuscular stimulus

Focus is recovery, whilst maintaining neuromuscular stimulus.

Sample Day 4

Tempo work

This session targets the middle and upper third of the aerobic system.

Sample Day 7

Race sprints

Cadence for this workout is open / up to you.

Note if using a smart trainer: Ideally the workout should not be carried out on Erg-mode.  
If using Erg-mode, try and increase cadence in advance of the power increasing. This will help to avoid the pitfall of an exponential load.

Sample Day 8

Rolling sub-threshold

This session is very specifically used to maintain and enhance your threshold. This session can be considered a priority.

Sample Day 11

Aerobic maintenance

Staple aerobic maintenance.

Sample Day 14

Economy, strength & VO2max session

The first portion of this workout develops power and peak ventilation. The second half of the workout is modelled around the blood lactate response of an expert ride who has a high threshold.

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