Improve your fatigue resistance in four weeks

Average Weekly Training Hours 05:09
Training Load By Week
Average Weekly Training Hours 05:09
Training Load By Week

This is an evidence-based training plan for a six-week mesocycle. It is most appropriate for beginner and intermediate cyclists who are cycling 3-5 h per week, but can be handy for advanced athletes who are pressed for time and require shorter, high-quality workouts that will produce results. The aim is to improve fatigue resistance and help you maintain your power output during a time trial or sustained effort. The target intensity is 90% of your HRmax and the interval duration is four minutes. It is preceded by one week of threshold testing and readiness workouts, and followed by a short taper and post-testing.

Sample Day 1
0:30:00
Recovery - 30 min easy spin

This is an easy recovery ride. Keep your power and heart rate intensities low and easy, not exceeding Zone 2.

Sample Day 2
0:46:00
63TSS
Testing - 20 min threshold test

Follow the standard warm up protocol, then complete the 20 min threshold test.

Sample Day 3
1:00:00
60TSS
Endurance ride - 1:00

Remain in Zones 1-3, minimizing time in Zone 3 and spending the majority of time in Zones 1-2.

Sample Day 4
0:49:00
40.2TSS
Pre-interval workout

After a 20 min warm up, complete 2 x 3 min at 90% HRmax w/ 2 min rest. Finish with a 20-30 min ride at a self-selected intensity to finish the hour.

Sample Day 6
2:30:00
Endurance ride - 2:30

Remain in Zones 1-3, minimizing time in Zone 3 and spending the majority of time in Zones 1-2.

Sample Day 8
1:00:00
Recovery Ride - 1:00

This is an easy recovery ride. Keep your power and heart rate intensities low and easy, not exceeding Zone 2.

Sample Day 9
0:48:00
58TSS
HIT - 4 x 4 min @90% HRmax w/ 90s

15 min WU
4 x 4 min at 90% HRmax w/ 90 s rest
10 min WD

Jonathan Dugas
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The Science of Sport

As a PhD trained Exercise Scientist, I spent years studying how to improve exercise performance. I use an evidence-based approach to create unique training interventions, applying training principles and techniques straight from the scientific literature to produce the best odds of improving your performance.