Improve your fatigue resistance in four weeks - Advanced program

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 04:44

This is an evidence-based training plan for a six-week mesocycle. It is most appropriate for advanced cyclists who are cycling 8+ h per week.

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

15 min warm up
HRmax for two minutes.
20 min threshold test
15+ min warm down

Sample Day 3
1:00:00
Pre-interval workout

20-30 min warm ip
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 5
2:30:00
Endurance ride - 2:30

Sample Day 8
1:15:00
96.3TSS
HIT - 8 x 4 min @90% HRmax w/ 90s

15 min WU 8 x 4 min at 90% HRmax w/ 90 s rest 10 min WD

Sample Day 10
1:15:00
96.3TSS
HIT - 8 x 4 min @90% HRmax w/ 90s

15 min WU 8 x 4 min at 90% HRmax w/ 90 s rest 10 min WD

Sample Day 12
2:30:00
Endurance ride - 2:30

Sample Day 15
1:15:00
96.3TSS
HIT - 8 x 4 min @90% HRmax w/ 90s

15 min WU 8 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.