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6 week Smart Trainer - Base/Intro plan with ramp tests

Author

Revolutionfit Coaching

All plans by this Coach

Length

6 Weeks

Plan Specs

cycling indoor beginner intermediate weightloss power based base period

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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Plan Description

This plan is aimed at getting you familiar with your Smart trainer and to teach you how to use it. Its very easy to follow and setup and the workouts are all pre build to give build a great base in 6 weeks without pushing you too hard.
Its a get on and go training plan!
It includes a ramp test in the beginning to determine your correct FTP you need to start at which is what we are about, to Measure, Apply and Maximize your performance.

Notes:
• This training plan starts on a Monday
• The plan is reuasble an unlimited amount of times
• This plan works with power only (no heart rate zones)
• Designed with the new Workout Builder
• Syncs with Garmin or Wahoo device to automatically run session
• Download each session in many different files formats compatible with Zwift, Wahoo, TrainerRoad, Rouvy and more

Purchasing this plan includes:
• Email support and access to our training community for 2 months - jaco@revolutionfit.co.za



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
4:36 hrs 1:59 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
4:36 hrs 1:59 hrs
—— ——

Jaco Ferreira

Revolutionfit

Specialist endurance conditioning coach, Jaco Ferreira, has years of international and national training and coaching experience. Jaco also has Crossfit Level 1 and Crossfit Endurance Coaching qualifications and successfully completed multiple Cape Epics as well as various other stage races. Being an athlete himself, he understands that as an endurance athlete you want to perform at your best and want to apply the best training protocols to achieve optimal results!

Sample Day 1

0:24:00
293.6TSS
Ramp Test (120W Start) Female - 15W - 60sec

https://zwifthacks.com/app/map-ftp-calculator/
STEPS
1. Set your FTP to 100W *IMPORTANT*


2. Start the workout and proceed through the 15W steps......

3. Record the following information
- Final Completed Stage (W):___________
- Uncompleted Stage (W):___________
- Duration of Uncompleted Stage:___________
Example:
- Final Completed Stage: 375W
- Uncompleted Stage: 400W
- Duration of Uncompleted Stage: 120seconds

4. Calculate your FTP by clicking on the link above and input the correct numbers in respective locations and it will give you FTP value.

Sample Day 1

0:37:30
834.48TSS
Ramp Test (150W Start) Male 25W - 150sec

https://zwifthacks.com/app/map-ftp-calculator/

STEPS
1. Set your FTP to 100W *IMPORTANT*


2. Start the workout and proceed through the 25W steps......

3. Record the following information
- Final Completed Stage (W):___________
- Uncompleted Stage (W):___________
- Duration of Uncompleted Stage:___________
Example:
- Final Completed Stage: 375W
- Uncompleted Stage: 400W
- Duration of Uncompleted Stage: 120seconds

4. Calculate your FTP by clicking on the link above and input the correct numbers in respective locations and it will give you FTP value.

Sample Day 2

0:45:00
38.5TSS
Endurance Ride 45

A steady endurance ride today.

Sample Day 4

1:00:00
46.7TSS
Base - 10-6 mins - steady 1 hr

A nice and easy base training session!
10min warm up
5x 30 secs at 105rpm 30secs rest
10min at 70% 2 min rest
8min at 75% 4min rest
6min at 80% 6mn rest
2min at 100%
5min cool down

Sample Day 6

1:24:00
72.99TSS
8 x 4 mins @ Tempo

Longer session for the smart trainer.

Targeting the Tempo zone

Sample Day 8

1:00:00
1 hr - Flat route in app - shift gears on trainer!

Choose to ride a flat route without too much climbing in the app that you use to control your smart trainer.

This will show you how the gradient changes and also changes the resistance on the trainer, now you can use the gears and shift to make the gradient easier just like you would have outside.

Sample Day 9

0:59:00
40.9TSS
Aerobic endurance

This is an hour of aerobic Endurance work spent between 60-75% FTP.

Aerobic Endurance workouts are aimed at improving your aerobic-power-producing capabilities in a low stress manner.

By riding for increasingly longer periods of time, your endurance muscle fibers become more efficient at utilizing fat for fuel and sparing sugar stores for more intense efforts.

Additionally, Endurance workouts like this can improve oxygen delivery & utilization, increase muscular resistance to fatigue, improve integrity of connective tissue, and even help you improve your on-bike nutrition strategies.

$39.00 - Buy Now