v4.2 RACE PREP 12-Week for 6+ Hour Event w/ HRV Mods & NEW Strength Programming
v4.2 RACE PREP 12-Week for 6+ Hour Event w/ HRV Mods & NEW Strength Programming
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Written by Cody Waite, of Waite Endurance
Our NEW & IMPROVED in 2025 v4.2 plans are our most advanced/customizable Training Plans to date with several great features! Our v4.2 RACE PREP plans are event-duration specific training plans to follow your base training build.
Learn All About our Latest v4 Plans on our Website and by Listening to our Podcast Archive:
WE Downloadable Plans
The Waite Endurance Podcast: Episode 81
v4.2 12-Week RACE PREP Plan for 6+ Hour Events w/ Daily HRV Readiness Modifiers
Our ultra-long duration event Race Prep plan specifically built for the energy system demands for ultra-long endurance events. The plan trains your high-intensity energy systems before finishing the fitness build with an Aerobic Threshold and Endurance block to maximize endurance. The final two weeks has you tapering to a peak performance.
Plan Details:
- Twice weekly Structured Cycling Sessions; can be performed in ERG mode on Smart Trainer OR take your rides outside with heartrate and power targets.
- Twice weekly Aerobic Endurance Rides
- NEW & IMPROVED cycling specific strength training sessions utilizing the NEW TrainingPeaks Strength features!
- 1-2 per week Recovery/Rest Days
- Written as 8-16 hours per week; modifiable up or down to your desired volume of hours/TSS per week.
- Metrics Used: Power, HR, and/or RPE
- Waite Endurance 12w RACE PREP Training Plan
Is your target event shorter than 6 hours? Try one of our other v4.2 RACE PREP training plans for events from 30 minutes up to 6 hours in duration:
- v4.2 6-week RACE PREP Plan for 30-90 Minute Events
- v4.2 8-week RACE PREP Plan for 90-180 Minute Events
- v4.2 10-week RACE PREP Plan for 3-6 Hour Events
KEY FEATURES of our v4.2 Training Plans:
Use HRV Data to Modify Daily Training Prescription
Our Race Prep v4.0 plan utilizes the WHOOP performance wearable (or other HRV-based wearables) to customize your daily training loads based off your readiness to take on training stress. Other methods of determining your readiness for daily load adjustments are provided. (optional)
Adjustable Training Loads (volume/TSS)
Instructions are provided to adjust your plan to fit your weekly volume (training days/hours per week) and TSS. Plans fit all types of riders: MTB, gravel, road, intermediate to advanced!
Using the NEW TrainingPeaks Strength Features
All strength sessions are delivered in the new format allowing you to record your workouts directly in TrainingPeaks on your mobile device at the gym!
TRY OUR TRAINING PLAN SUBSCRIPTION LIBRARY:
Can't decide which plan to get? Want the flexibility to change plans when needed?Gain access to all of our complete library of training plans for one low monthly membership to create your complete training season. Membership INCLUDES Training Peaks Premium account!
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x5
|
11:17:00 | 07:00:00 |
|
strength
x2
|
01:45:00 | 01:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
11:17:00 | 07:00:00 | |
|
|
01:45:00 | 01:00:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor
- 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.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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.
Still have questions about this plan?
Bundle Premium—
Save 20%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$107.99 USD for the first year, billed yearly.
Bundle Premium—
Save 25%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$101.24 USD for the first year, billed yearly.
Bundle Premium—
Save 20%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$107.99 USD for the first year, billed yearly.