8 weeks Gravel Grinder
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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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Plan Description
The 8 week Gravel Grinder plan will build your VO2 max and Neuromuscular strength which is so critical for Gravel Grind events. We are going to be stressing your high end aerobic system. You can also use this plan at the start of your season before you start introducing any high intensity sessions, or during the season when you feel you need a boost to the aerobic system.
Preceding Plan: This should be preceded by a base block/plan
Next Plan: This plan should be followed by an FTP/Anaerobic Threshold Plan
Focus Area:
- VO2max improvement
- Aerobic threshold improvement
- Fat utilization improvement
Communication via whatsapp/sms is welcome through this plan
A power meter (smart trainer) and/or heart rate monitor necessary for compliance
On average we have seen an improvement of up to 15% on VO2max through the completion of the 8 week VO2max improvement plan
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x5
|
8:41 hrs | 4:00 hrs |
|
Day Off
x2
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
8:41 hrs | 4:00 hrs | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor
