Build Aerobic Power

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

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.

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

Today is a recovery ride.
Ride smoothly and easily

Sample Day 0
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 1
2:00:00
86.6TSS
2h ENDURANCE

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

Sample Day 3
1:30:00
44.91TSS
90' easy ride - AR

Today is a recovery ride.
Ride smoothly and easily

Sample Day 4
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 5
3:00:00
142.3TSS
ENDURANCE

Spend time in Z2

Sample Day 7
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

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