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Bringing it home!!

Author

Phil Kilpatrick

No Ratings

Length

12 Weeks

Plan Specs

cycling indoor intermediate advanced masters power based hr based tss based

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.

Plan Description

This 12 week plan is based indoors with the a weekend longer ride, normally outdoors

The programme has a peak week on week 6 and 12.

Test weeks are 2 and 8 with results updating all power zones. Please use the sprint, 1 min and 5 min powers to update your individual training zones for these length of intervals. Based solely on FTP you may find the 1,3, 5 min intervals are not correct due to being strong or weak in these area's.

Rest weeks are a reduction in volume, not intensity and are followed by peaks with 7 days on the bike



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
6:55 hrs 2:46 hrs
2:07 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
6:55 hrs 2:46 hrs
2:07 hrs 1:00 hrs

Training Load By Week


Sample Day 1

0:15:00
Yoga for Flexibility

https://www.youtube.com/watch?v=XnrRgW46M1Y&list=PLvG_bzfJEUBbCuGbGaWVbwM7YLL8g4kgT&index=3

Sample Day 1

1:56:03
154.59TSS
Brexit

Road ride sim indoors to push all zones into debt!!

Sample Day 2

1:00:00
Gym

Follow the British Cycling Strength Routine if you haven’t already got your own resistance training programme http://bit.ly/beg_strength

Sample Day 3

1:10:01
106.6TSS
Build me up

A varied session of seated and standing climbing, vary low cadences at ftp with high cadence under and above ftp

Sample Day 4

0:15:00
Yoga for Flexibility

https://www.youtube.com/watch?v=XnrRgW46M1Y&list=PLvG_bzfJEUBbCuGbGaWVbwM7YLL8g4kgT&index=3

Sample Day 5

1:00:00
Gym

Follow the British Cycling Strength Routine if you haven’t already got your own resistance training programme http://bit.ly/beg_strength

Sample Day 5

0:54:49
70.28TSS
Get it done

Targeting your Max aerobic power, this should leave you challenge but having pushed all the way with no doubt!!

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