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Improve your fatigue resistance in four weeks


Jonathan Dugas

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6 Weeks

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Plan Description

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.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
5:09 hrs 2:30 hrs
Workouts Per Week Weekly Average Longest Workout
5:09 hrs 2:30 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Jonathan Dugas

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.