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ROAD & MTB Preparation period workouts Base1 4weeks

Author

Kim Forteza

All plans by this Coach
No Ratings

Length

4 Weeks

Plan Specs

cycling mountain biking beginner intermediate power based hr based base period

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Plan Description

This is a first step to prepare the plan annual. Some WO in watts and some WO in FTHR



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
7:27 hrs 3:40 hrs
4:17 hrs 4:30 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
7:27 hrs 3:40 hrs
4:17 hrs 4:30 hrs
—— ——

Training Load By Week


Kim Forteza

KimForteza My Cycling Coach

Bachelor of Sciencie in Physical Activity and Sports
Masters degree in hight performance
More than 25 years of training professional and amateurs cyclists (MTB, Road and track cycling).
Power data analysis with WKO4. Advance and Professional cyclist.
TPU Certificate of completion Training Peaks University WKO (Mallorca 2017)
TPU Certificate of completion Training Peaks University (Madrid 2017)

Sample Day 1

1:30:00
43.5TSS
1.1 Endurance 50' Range 55-60%

Endurance, range 55-60 %
Flat road

Sample Day 2

1:50:00
54.8TSS
1.1 Endurance 70' Range: 55-60%

Endurance Range:55-60 %
flat road

Sample Day 3

1:50:00
67.7TSS
4.1 End+Tempo Interval training 55-65%+75-80%

Endurance + Tempo

Sample Day 4

2:00:00
81.7TSS
4.1 End+Tempo Interval training 69-80%+85-90% FTHR

Interval training Endurance + Tempo

Sample Day 6

4:00:00
160TSS
1.0 Free in Z1-3 FTHR

Free aerobic in Z1-3

Sample Day 7

1:30:00
43.5TSS
1.1 Endurance 60' 55-60%

Endurance , range: 55-60 %
Flat road

Sample Day 9

1:30:00
49.4TSS
1.1 Endurance 50' Range 60-65%

Endurance, range 60-65%
Flat road

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