Improve your fatigue resistance in four weeks

Author

Jonathan Dugas

All plans by this Coach

Length

6 Weeks

Typical Week

5 Bike

Longest Workout

2:30 hrs

Plan Specs

cycling road cycling beginner intermediate advanced masters hr based

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Summary

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.

Stats

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

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.

Back to Plan Details

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

Improve your fatigue resistance in four weeks

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