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4 week indoor power boost (heart rate)

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Alan Chorley

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.

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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 plan is intended for those wanting indoor turbo trainer sessions of around an hour's duration.
The heart rate based sessions are perfect for who do not want to do long indoor sessions and so want the best return for the limited time on the turbo.
The plan is designed by a University sports scientist and focuses on the 3 main physiological aspects of endurance training - Improving neuromuscular efficiency; Increasing VO2max; and increasing the fraction of VO2max that can be sustained (i.e. improving FTP). The plan is arranged to provide a tangible improvement over a short period, and also to set the foundation for ongoing improvements in subsequent training.

Ideal for those in a covid-19 \ coronavirus lockdown or those who simply prefer to train indoors.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x6
5:39 hrs 1:15 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
5:39 hrs 1:15 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Alan Chorley

PowerLabCoaching.co.uk

I am a qualified sports scientist and British Cycling level 2 coach, specialising in improving endurance performance.

I have successfully coached cyclists and triathletes to national titles, personal bests, and completing goal events such as Gran Fondos\Sportives, ironman and marathons.

Using scientific research for training and analysis and the demands of the events to implement individual programmes for each athlete that work around their own lives and circumstances.

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