Improve your fatigue resistance in four weeks - Advanced program

Author

Jonathan Dugas

All plans by this Coach

Length

6 Weeks

Typical Week

3 Bike

Longest Workout

2:30 hrs

Plan Specs

cycling road cycling advanced masters multi day hr based

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


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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.

Stats

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

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

0:46:00
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

Improve your fatigue resistance in four weeks - Advanced program

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