Arkadiusz Kogut UCI CoachAll plans by this Coach
The product includes:
12 weeks - a day-to-day training plan, including workouts, days off, rest cycles, gradual increase in loads
Structured workouts (power or HR measurement) - each workout can be downloaded to Garmin / Wahoo / Zwift (automatic synchronization) and follow the directions while driving live, also on the trainer
Instructions on how to proceed in the event of changes: leaving the training, changing the training, what in the event of bad weather, recommendations for riding the trainer, when the training is considered complete, replacing the cycling training with another
PDF guide - suggested screen fields (heart rate measurement + power measurement)
The method of carrying out stress tests
Table describing the training zones used in the plan (Z1-Z7) with a description of the sensations and intensity ranges (HR / W)
Cycling training - Trainer plan - 12 weeks
So far, trainings on the trainer seemed boring to you? The weather has got colder and you don't know how to train?
We have prepared for you 12 weeks of solid impression on the trainer - without boredom and with a good increase in form!
Competitor's opinion on the plan:
A great training plan for the fall / winter period. Weekly load
it grows successively and there is no monotony and boredom, each subsequent day
surprises with a new challenge. I always followed the 3-week training plan
for 1 week of active regeneration, your fire 2 weeks for 1 week
somehow it suits me better. In addition, having an account on ZWIFT and shared
in the training calendar from you on Trainingpeaks, you do not have to do anything,
every day there is a training session waiting for you to be implemented along with the entered ones
comments - AWESOME !!!!!!
In addition, I am impressed with the training cycle, they are so invented and
selected, that if you change something or change training days or
don't give… you will give yourself more than that in the next week
training session you will feel that it is a mistake - I have already felt twice ... it is necessary
carry out meticulously assigned task and specific training
days, both training and days off !!!!!!
What's next…. I don't know, I wish I had bought a 24 week cycle,
but I didn't want to risk USD 250, that's why I bought 12 weeks ...
best spent USD 129 !!!!!!!!!!!! I do not intend and do not want to
individual trainings, but what I have been doing so far for me
For 3 months you will go from building an endurance engine, through expanding the pace and threshold zones, to working on anaerobic zones and maintaining the results achieved. The average performance gain after this plan overall is 10-20%. It manifests itself in: easier maintenance of threshold power, improved FTP, faster recovery between workouts.
You can start training at any time of the year, if you have not trained systematically and you do not feel tired. We recommend it most in the fall and winter season.
The plan includes tests for measuring the current FTP level and updating exercise zones with instructions.
The form building plan is intended for beginner and intermediate cyclists who want to prepare their form very well, without the risk of overloading. The workouts are varied and don't make you feel bored. You can transfer each workout to Garmin / Wahoo / Zwift and the device will improve you through exercises step by step.
The plan is developed in accordance with the latest concepts in cycling training for amateurs.
Time needed for training:
Intermediate - There are 4-5 trainings a week, and their total duration is 8-10 hours a week (approx. 60-90 minutes a week, 2-3 hours at the weekend on a trainer or outside - tips provided).
The plan starts on Monday by default and ends on Sunday after 12 weeks.
How it Works
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
Day Off x2
|Workouts Per Week||Weekly Average||Longest Workout|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Syncs daily with other popular apps like Garmin and MyFitnessPal.
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.Still have questions about this plan?
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