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Cycling indoor training plan (building of aerobic/strength capacity)

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Cycling indoor training plan (building of aerobic/strength capacity)


Erik Kimmel

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4 Weeks

Plan Description

Sport scientist and performance coach of ProTour cyclists and Czech national track cycling team Erik Kimmel has build up a training plan, which focuses mostly on building of aerobic capacity through trainings based on physiology principles. Most of the cyclists have cardiovascular limitations (low rate of cardiac output, low capacity of O2 utilization and so on) and these are the main target of this training plan. The other target of the training plan is strength training, which focus on anatomical adaptation, absolut strength and power.

The training plan is made for indoor cycling and strength session done at home.

Physiology principles of training are set up thanks to long term using of Moxy Monitor, advanced manipulation of respiratory and cardiovascular systems. Training intensity is manipulated and controlled via heart rate zones and rating of perceived exertion (RPE).

This training plan can be used as 4-week base preparation. Final week is made as a kind of deload/test week, so after that you can add one more same 4-week cycle, where you will continue with adjusted intensities based on your testings.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
04:37:00 02:00:00
Day Off x2
—— ——
Strength x2
01:30:00 01:30:00
Swim x1
00:22:00 00:30:00
MTB x1
01:07:00 01:30:00
Workouts Per Week Weekly Average Longest Workout
04:37:00 02:00:00
Day Off
—— ——
01:30:00 01:30:00
00:22:00 00:30:00
01:07:00 01:30:00

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Erik Kimmel

Be Pro Training

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Sport scientist and performance coach of professional cyclists and Czech national track cycling team focuses on physiology training and finding the limiting factors of each athlete on the level as central system (cardiovascular, respiratory and muscular system), neuromuscular system (muscle force and power) and technical/strategy preparation.

  • This plan includes a Free Basic TrainingPeaks Account.
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  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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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