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Intermediate 4 Week / 1 Month Cycling Indoor Fitness Maintenance (Heart Rate)

Author

Impact Performance Coaching

All plans by this Coach

Length

4 Weeks

Plan Specs

cycling indoor beginner intermediate hr based strength

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Plan Description

Thanks for checking out our Training Plan! Below is a description of this plan and the requirements to follow it. Hopefully this will suit your needs, but if not please check out our other options or get in touch on info@impact-performance-coaching.com


Intermediate 4 Week Cycling Indoor Fitness Plan (Heart Rate)

Plan Overview

Athlete Level

Intermediate

Equipment Required

Turbo Trainer or Indoor Bike, Heart Rate Monitor

Average / Maximum Hours Per Week

8 / 8.5

Goal

Build Threshold and Anaerobic Capacity


It is recommended that the athlete has some experience following structured training with Heart Rate before completing this plan.

For more details on our Cycling Training Plans and Training Philosophy, check out our Welcome Pack here. This includes a glossary and FAQs on our plans.


What is included with the plan?

● Welcome Pack (link above)

● Email support


Summary of Structure

Weeks

Training Phase

Average and Max Volume (Hours)


1-4

Maintenance/Build

4.5 / 5



General Weekly Template

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday


Rest

Variable Intensity

Core

High Intensity

Conditioning/Strength

Sustained Efforts

Endurance



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
4:33 hrs 2:07 hrs
0:40 hrs 1:00 hrs
—— ——
0:05 hrs 0:10 hrs
Workouts Per Week Weekly Average Longest Workout
4:33 hrs 2:07 hrs
0:40 hrs 1:00 hrs
—— ——
0:05 hrs 0:10 hrs

Training Load By Week


Impact Performance Coaching

Do you need some help and structure to meet your goals this season? Impact Performance Coaching can help, with a range of plans suited to different disciplines (Cycling/Swimming/Running/Triathlon). We have worked and competed in sport for a combined total of over 20 years, as well as holding many qualifications in coaching and sport science. To learn more about Impact Performance Coaching, visit
www.impact-performance-coaching.com
or email us on
info@impact-performance-coaching.com

Sample Day 1

0:58:00
61.3TSS
20 Minute FTHR Testing

Warm up of four ramped steps to bring HR up gradually, followed by 4 short activation sprints to wake the legs up. These to be completed sitting down and not maximal efforts, just enough of a change in intensity to get legs working. This will be the standard warm up for most trainer sessions within this plan.

Following the warm up a FTHR test is to follow. Attached is the link to the British Cycling 20 minute protocol on which this is based and a calculator to create HR training zones to use throughout this plan.

https://www.britishcycling.org.uk/zuvvi/media/bc_files/sportivetrainingplans/THRESHOLD_TEST.pdf

Sample Day 3

0:10:00
5TSS
Core Conditioning - Level 1

4 sets of the below exercises with recovery between as directed. Each set to take 2.5 minutes so 10 minutes in total for the full workout.

Forearm Plank - 60s

Rest - 20s

Side Plank Left - 20s
Side Plank Right - 20s

Rest - 40s

Sample Day 4

0:48:00
41.2TSS
5 x 1 Minute Maximal Aerobic Heart Rate

Standard Warm Up followed by 2 minutes active riding with high leg speed ~95RPM.

One set of 5 one minute intervals near MAHR with 2 minute easy recovery between these.

5 minute active riding following final 1 minute effort to move into endurance zone following high intensity, replicating real world riding conditions.

Sample Day 5

0:10:00
Hamstring and Calf Stretching

A short session designed to help prevent the posterior muscles of the legs from getting too tight.

Sample Day 6

1:06:00
60TSS
Negative Split Session

Standard ramped warm up followed by four activation efforts.

Main body of the session to consist of 4x 10 minute blocks of increasing intensity (70%, 80%, 90%, 100% FTHR).

10 minute cool down to lower heart rate.

Sample Day 7

1:23:00
72.5TSS
Muscle Endurance Session - 3 x 15m at 85%

Standard ramped warm up with activation sprints to get legs woken up and HR built up.

Moving straight into 3 long active blocks of 15 minutes at 85% FTHR. During these alternate 3 minutes at 80RPM and 3 minutes at 90RPM.

Ramped cool down bringing HR down gradually and spinning legs out.

Sample Day 9

0:51:00
55.5TSS
Pyramid Session

Standard turbo trainer warm up of four ramped steps to bring HR up gradually, followed by 4 short activation sprints to wake the legs up. These to be completed sitting down and not maximal efforts, just enough of a change in intensity to get legs working.

Following warm up moving into a pyramid varying HR intensity as detailed below.


5 Minutes HR Zone 3
4 Minutes HR Zone 4
3 Minutes HR Zone 5
1 Minutes HR Zone 6
3 Minutes HR Zone 5
4 Minutes HR Zone 4
5 Minutes HR Zone 3

Cool down to spin out the legs and bring HR down again getting things under control.

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