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, Pro Cycling Coach
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Simon Says Cycling

Former professional and 15 time national champion on the road and track, coach Simon has coached clients to win local, national, and international championship titles, medals at the world championships, and a yellow jersey at the Tour de France.

Try coaching membership for free for 30 days ($49/month - cancel anytime). Includes access to all SSC TrainingPeaks plans plus much more! Learn more: http://simonsayscycling.com/coaching-group.