Improve your fatigue resistance with eight workouts in four weeks

Average Weekly Training Hours 05:24
Training Load By Week
Average Weekly Training Hours 05:24
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 4-6 h per week, but can also be helpful for more 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 improve time trialing performance by helping you maintain your power output. 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
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 2
0:46:00
63TSS
Testing - 20 min threshold test

15 min warm up
20 min threshold test
15+ min warm down

Sample Day 3
0:30:00
Recovery - Optional - 30 min easy spin

This is an optional workout. If you feel the need to be on the bike, take an easy spin! If not, don't sweat it and save your energy for the next HIT session.

Keep your power and heart rate intensities low and easy, not exceeding Zone 2.

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

20-30 min warm up
2 x 3 min at 90% HRmax w/ 2 min rest
20-30 min ride at self selected intensity to finish the hour

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

Stay in Zones 1-3 during this ride, minimizing time in Zone 3. The aim is to keep you comfortable on the bike and maintain your endurance without adding additional training stress during this mesocycle.

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
0:59:00
74TSS
HIT - 6 x 4 min @90% HRmax w/ 90s

15 min WU 6 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.