COMPUTRAINER: CompuTrainer Spring Plan with .Erg files - 175w by H. Allen
Hunter Allen & Peaks Coaching GroupAll plans by this Coach
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These plans were designed to specifically work with your Computrainer!
Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.
This plan is a comprehensive 12 week Spring training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 175watts. You can train from 10-15 hours a week and have been riding at least a year. This plan can be started anytime during the spring. I have placed options on the weekends, so that if you are racing on the weekends, then I have planned for you to be fresh and strong. If you are not racing, then you have the option of a hard training weekend.
Most cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the spring. There is a SPRINT workout that you will have to do outside, as it’s impossible to get in a high quality sprint workout on an indoor trainer.
The weekends are made to be ridden outside as well, however, there are a few key workouts made with .ERG files on the weekend.
Your plan starts out by getting right to work with Lactate Threshold and Vo2 max work. You’ll start doing sprints the following week and working on your anaerobic capacity.
Each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Farther into the plan, you’ll be doing more specific race prep intervals to maintain your sharp fitness ‘edge’.
This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your spring season your best! If you want to take it to the next level this spring season and you have a Computrainer, than this is the plan for you!
*To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.
TO VIEW WEEK 2 OF THE TRAINING PLAN, CLICK ON PLAN PREVIEW AND SELECT THE "DOWNLOAD DESCRIPTION FILE" LINK.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|12:28 hrs||5:00 hrs|
|3:40 hrs||2:00 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||12:28 hrs||5:00 hrs|
||3:40 hrs||2:00 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter