Gain 20 Watts in 4 Weeks! Proven Pro Training Methods. Heart Rate & Power, 7-9 hrs/wk

Average Weekly Training Hours 08:18
Training Load By Week
Average Weekly Training Hours 08:18
Training Load By Week

In this 4 Week Training Plan I share some 25+ years of racing experience and training knowledge that I have gathered while racing as a professional cyclist and later as a coach to some local and international amateur and professional cyclists. This detailed Training Plan is designed to boost your 5-20 minute power output by at least 20 watts in just 4 weeks. The training includes highly specific threshold, sub threshold, big gear, and VO2 training to help you gain lots of strength in a short amount of time. *Please note there is a new version of this plan using the TrainingPeaks workout builder platform using power only (see store). When starting the plan you should have a good base of fitness and be somewhat rested and free from any medical conditions. Please note you should receive a "Plan Description" PDF with the plan which includes more details and a link to calculate your specific heart rate or power zones. If you do not receive the PDF please email me at: simonsayscycling@gmail.com.

Sample Day 2
1:30:00
Threshold 2 X 15 min

Ride in Zone 2 / 85 rpm+. In your warm-up include 5 minutes in Zone 3 / 90-100 rpm.
Perform 2 x 15 minute Threshold intervals / Self Selected cadence. Ride easy for 10 minutes between intervals.

Sample Day 3
1:30:00
Big Gear 45-60 min

Ride in Zone 2 / 85 rpm+. After a good warm-up perform 45-60 minutes of continuous big gear riding in your Big Gear zone / 65-75 rpm. Focus on smooth pedaling and stay seated as much as possible. Relax your grip and upper body. Alternate: holding in the drops / brake hoods. After Big Gear spin for 5 minutes in Zone 1 at 110 rpm+. Stop the Big Gear interval and spin easy if you have any knee or other abnormal pain.

Sample Day 4
1:30:00
Threshold 2 X 15 min

Ride in Zone 2 / 85 rpm+. In your warm-up include 5 minutes in Zone 3 / 90-100 rpm.
Perform 2 x 15 minute Threshold intervals / Self Selected cadence. Ride easy for 10 minutes between intervals.

Sample Day 6
2:30:00
Tempo 2 hours

Ride in Zone 2 / SS rpm. After a good warm-up ride the next 2 hours in Zone 3 / 75-90 rpm. Warm-down 5-10 minutes EZ.

You can swap weekend days around.

Sample Day 7
2:00:00
Ride on feel - group option

Road / All Zones / SS rpm. Ride as you feel with no structured training. You can do a group ride (optional). Enjoy the bike!

Sample Day 9
1:30:00
Threshold 2 X 20 min

Ride in Zone 2 / 85 rpm+. In your warm-up include 5 minutes in Zone 3 / 90-100 rpm. Perform 2 x 20 minute Threshold intervals / Self Selected cadence. Ride easy for 10 minutes between intervals.

Sample Day 10
1:30:00
Big Gear 60 min

Ride in Zone 2 / 85 rpm+. After a good warm-up perform 60 minutes of continuous big gear riding in your Big Gear zone / 65-75 rpm.

Focus on smooth pedaling and stay seated as much as possible. Relax your grip and upper body. Alternate: holding in the drops / brake hoods. After Big Gear spin for 5 minutes in Zone 1 at 110 rpm+.

Stop the Big Gear interval and spin easy if you have any knee or other abnormal pain.

Simon Kessler
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Simon Says Cycling

Road cycling coach based in Tampa, Florida. 25+ years of coaching experience including a yellow jersey Tour de France wearer and world and national champions and medalists.

Join the Simon Says Cycling coaching group from only $49/month! Learn more: http://simonsayscycling.com/coaching-group. Custom training plans, one-on-one coaching, and cycling camps and bike tours to the Tour de France also available: http://gourmetcyclingtravel.com.