Build Aerobic Power

Author

Giacomo Notari

All plans by this Coach

Length

8 Weeks

Typical Week

5 Bike, 2 Day Off

Longest Workout

4:30 hrs

Plan Specs

cycling road cycling beginner intermediate advanced masters multi day power based tss based strength base period

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Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.

8weeks training program for improve your aerobic power and goes to next level!

The program is structured with:
2 load weeks + FTP TEST
1 recovery week
2 load weeks
1 recovery week
2 load weeks + FTP TEST

The specific efforts varies from strength to tempo, threshold, spiked efforts, neuromuscular efforts and so on.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 12:08

Giacomo Notari

NG Training - The science of cycling

2017-2018 Coach of UAE Team Emitaes - UCI World Tour Team
Degree in Sport Science (University of Parma)
Athletic trainer recognize from Italian Cycling Federation (FCI)
Power Certification Course by Hunter Allen

Back to Plan Details

Sample Day 1

1:30:00
44.91TSS
90' easy ride - AR

Today is a recovery ride.
Ride smoothly and easily

Sample Day 2

2:33:00
130TSS
STRENGTH EFFORTS

After 20' warm-up ride for 15' @Z3 on flat/rolling road at 90-95rpm, then ride easy for 15 before start 2x15' climb efforts @Z3 doing 5' at 65, 5' at 75, 5' at 85rpm recovering 15' in between intervals.
After the strength efforts do 4x15" 53x14 or 50x13 standing sprint, strat from 15km/h. Recovery within sprint 3'
Then finish doing an easy cool-down

Sample Day 3

2:00:00
86.6TSS
2h ENDURANCE

Today just do 2x 30' @Z2 on flat/rolling road at 95-100rpm

Sample Day 5

1:30:00
44.91TSS
90' easy ride - AR

Today is a recovery ride.
Ride smoothly and easily

Sample Day 6

2:02:36
128.7TSS
FTP Test

Today is a test day!
20' warm-up
4x 1' @FTP at 100-105rpm - REC 1'
10' easy
5' all-out on climb
15-20' easy
20' all-out on climb
15' easy
3x 12" SPRINT starting from 20-30-35km/h - REC 3'
10' easy
10' cool-down

Sample Day 7

3:00:00
142.3TSS
ENDURANCE

Spend time in Z2

Sample Day 9

2:35:00
125TSS
CLIMB EFFORTS

Today it's a climb day!

Warm-up for 20' and then ride for 10' @70-80% of your FTP, take an easy 5' before start the core of training.
Do 3x15' climb doing:
1st climb @Z3
5' at 50rpm
5' at 60rpm
5' at 70rpm

2nd climb @Z3
3' at 60rpm + 2' at 80rpm

3rd climb
5' at low Z3
5' at avg Z3
5' at high Z3

Recovery 20' in between climbs.
Then finish training easy

Build Aerobic Power

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