Mountain Bike - Preparation - 5 minute Builder [2019]

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 07:38

5 minute efforts are a critical effort level for speed in Cross Country as well as for having the extra kick of effort at the end of those longer Marathon events. Building up you 5 minute efforts will give you more capacity to train the specifics later in the season. To execute this plan, follow the threshold based targets for all the workouts except the 5 minute workouts.

For the 5 minute workouts
Week 1: Use the % threshold target and range as a guideline to help you pace yourself. But focus on maximizing your average power for the intervals, see how high an average you can do each time. Of the 3 intervals, take the middle effort in terms of average power, and use that for you target for the workouts next week.

Week 2: Taking your middle interval in terms of average power as a target, complete all three intervals with the goal of all of the them having an average power above the target.

Week 3: If you were able to successfully match the target from the week before, increase your target by 10 more watts for this week. If not, keep the target the same.

Week 4: This week will be a rest week. Focus on keeping the effort levels within the ranges and getting some recovery time. There will be no 5 minute efforts this week.

Week 5-8: Take your power target from week 3 and use it for week 5. Each week, if you were able to hit the target the week before, increase the target by 10 watts and keep all 5 intervals above that target.

Sample Day 1
1:20:00
81.4TSS
3x5 Classic VO2 intervals - Power Based

Classic VO2 workouts designed to improve speed and VO2 efforts or efforts 5 minutes or less. The key to completing these efforts is pacing. Keeping your effort under control in the first 2-3 minutes will ensure that your don't blow up. Try to keep your pedal stroke as smooth as possible, focus on building a rhythm and maintaining a consistent force through your feet and legs.

Sample Day 2
0:30:00
15.1TSS
30m AR - Power Based

Keep the power and HR easy

Sample Day 3
1:26:00
76.4TSS
Sweet Spot Intervals 2x15 - Power Based

These intervals are designed to get the maximum benefit for as little fatigue as possible by riding in a metabolic sweet spot

Sample Day 5
1:22:15
100.1TSS
1x21 Sweet Spot w/ Bursts + 5x300m Sprints - Power Based

WU
21 Minute SSI with Bursts
5x300m Sprints
CD

Sample Day 6
2:00:00
100TSS
2h Trail Ride

Ride trials for 2 hours. Easy to moderate pace. Very little structure. After riding take some time to reflect on how you were riding technically, and keep track of things you need to work on.

Sample Day 8
1:20:00
81.4TSS
3x5 Classic VO2 intervals - Power Based

Classic VO2 workouts designed to improve speed and VO2 efforts or efforts 5 minutes or less. The key to completing these efforts is pacing. Keeping your effort under control in the first 2-3 minutes will ensure that your don't blow up. Try to keep your pedal stroke as smooth as possible, focus on building a rhythm and maintaining a consistent force through your feet and legs.

Sample Day 9
0:30:00
15.1TSS
30m AR - Power Based

Keep the power and HR easy

Joseph H Maloney
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JM Coaching Services

I provide coaching for all levels of endurance cyclists. I specialize in Off-Road training with extensive experience racing at a professional level in both XCO and CX. I want to help you reach your goals and I know that the key to this is targeted purposeful workouts, and engagement. I take care of the numbers, you focus on giving it 100% towards you goals.