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

Author

Simon Kessler

All plans by this Coach

Length

5 Weeks

Typical Week

2 Day Off, 5 Bike

Longest Workout

2:30 hrs

Plan Specs

cycling road cycling intermediate masters

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Summary

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.

Stats

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

Simon Kessler

Simon Says Cycling

Do you want to make real improvements but are often left frustrated with your progress?

Coach Simon Kessler's proven track record (since 2001) has helped everyday cyclists and professionals achieve their goals and attain new levels of satisfaction and fulfillment in their cycling.

Our training plans combine real-world experience with sports science and years of experience coaching cyclists from beginner to professional.

Learn more about our services at http://simonsayscycling.com

Back to Plan Details

Sample Day 1

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 2

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 3

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 5

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 6

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 8

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 9

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.

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

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