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8 weeks Gravel Grinder

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Dion Guy

All plans by this Coach
No Ratings

Length

8 Weeks

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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Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

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
Bikex5
8:41 hrs 4:00 hrs
Day Offx2
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
8:41 hrs 4:00 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Dion Guy

Pain Cave Coaching

Dion is a qualified exercise physiologist and has been racing bicycles since the early 2000's, first starting out as a professional triathlete before moving into road cycling and mountain biking. He now finds his enjoyment in ultra distance cycling, where he races competitively and guides athletes to their best performances.With his degree and past performance he has the ability to apply the science to training. He is also the founder of the Pain Cave cycling performance centers in South Africa.