Gain 20 Watts in 4 Weeks! Proven Pro Training Methods. Heart Rate & Power, 7-9 hrs/wk
Gain 20 Watts in 4 Weeks! Proven Pro Training Methods. Heart Rate & Power, 7-9 hrs/wk
Author
Simon Kessler
Length
5 Weeks
Plan Description
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.
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x5
|
08:18:00 | 02:30:00 |
|
Day Off
x2
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
08:18:00 | 02:30:00 | |
|
|
—— | —— |
Training Load By Week
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
20% Off
Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.
$99.99 USD for the first year, billed yearly.