Build Aerobic Power

Average Weekly Training Hours 12:19
Training Load By Week
Average Weekly Training Hours 12:19
Training Load By Week

8weeks training program for improve your aerobic power and goes to nect 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.

Sample Day 1
1:30:00
30.4TSS
Active recovery

Sample Day 2
2:33:00
132.3TSS
STRENGTH EFFORTS

During the ride do


FLAT
3x15' @Z3 doing
5' at 70rpm + 5' at 80rpm + 5' at 90rpm

Recovery 15'

After the tempo efforts do
4x15" 53x14 or 50x13 standing sprint, strat from 15km/h. Recovery sprint 3'

Sample Day 3
2:30:00
123.3TSS
2h30' ENDURANCE

Spend time in Z2

Sample Day 5
1:51:00
106.7TSS
Test FTP

Do Test FTP
30' Warm-up
3x1' @Z3 at 110rpm, rec 1'
5' easy
5' all out in a climb
15' easy
20' all out in a climb
Cool down

Sample Day 6
2:35:00
125TSS
CLIMB EFFORTS

Today it's a climb day!

Do 3x15' climb

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'

Sample Day 27
2:00:00
109.9TSS
2h30' TEMPO

After warm up

40' @Z3 doing 20" @Z5 every 4'40"

20' easy

10' SST

Cool down

Sample Day 36
1:00:00
20.3TSS
1h Active recovery

Ride in Z1

Giacomo Notari
|
NG Training - The science of cycling

Currently coach of UAE Team Emitaes - UCI World Tour Team
Degree in Sport Science (University of Parma)
Athletic trainer recognize from Italian Cycling Federation (FCI)
3rd level of Sport Director (the highest) in the Italian Cycling Federation (FCI)
Power Certification Course by Hunter Allen