Intermediate 4 Week / 1 Month Cycling Indoor Fitness Maintenance (Heart Rate)
Author
Impact Performance Coaching
All plans by this CoachLength
4 Weeks
Plan Specs
cycling indoor beginner intermediate hr based strength
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?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
Sample Day 1
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
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
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
A short session designed to help prevent the posterior muscles of the legs from getting too tight.
Sample Day 6
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
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
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.