All Arounder

Average Weekly Training Hours 08:45
Training Load By Week
Average Weekly Training Hours 08:45
Training Load By Week

Welcome to the All Arounder 7 week plan. This is 6 weeks of workouts (plus one recovery week) that will help you increase your overall riding abilities. Average is about 9 hours per week. If you need or desire more saddle time simply add 30-90 minutes of Zone 2 after the intense part of the workout. This would be suitable for seasoned riders. New athletes will want to stick with the plan for at least 3 or 4 cycles of the plan. If you are already a super star sprinter, then the sprint workouts can be used at a lighter intensity to stay sharp versus developing a sprint. If climbing is a natural skill, maybe your time is better spent working on some sprinting skills.
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The plan is laid out for 7 weeks, but it can be repeated over and over. Workouts can be skipped if you feel your new skill has developed and you want to focus on another area.
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Most days have workout files that can be downloaded for use on Zwift.
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If you use this in the 'off season', then I would recommend using your current FTP or about 5% under. During the regular season use your FTP or add 5-8% so the workouts push you to a higher level. Use judgement here; use the 5-8% as a target. Reach for it, do the best you can. You will grow to that new level in due time.
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I am offering email supports for this plan. At the beginning I can help you get off to a good start. Midway through the plan we can email again to check your progression and make any adjustments if needed. And at the end of the plan we can email again with anything you think needs to be covered.
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My contact is ncpowercoach@gmail.com or see the Contact Us link at www.highpowercoaching.com

Sample Day 1
0:45:00
15.2TSS
Active Recovery 45

Zone 1 active recovery today. 45 minutes. Nice and easy. No burn, no power. Just spin and loosen the legs.

Sample Day 2
1:32:20
98.3TSS
Sprint Intervals + RWI x 2

Make the warm up today about 30 minutes. This is one you need to be ready for out of the gate. We move to only 3 Sprint Intervals, but add 2 RWI at the end today.
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3 x Sprint Intervals, done like this;
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10 second hard launch like you are getting a gap to start a breakaway or jumping back on a fast passing wheel. Then settle into 1 minute 50 seconds @ FTP, then at the 2 minute mark do another 10 second hard sprint for a road sign or mailbox as a marker, just stand up and nail it hard like you are jumping back on a wheel. Again fall back to
1 minute 50 seconds @ FTP. At the 4 minute mark take it up a notch and do 50 seconds at VO2Max, then finish with a hard 10 second world championship sprint.
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That is a very tough 5 mins! You may feel like your legs are going to pop on the 10 second sprints. Just do the best you absolutely can and review the data later. You may be surprised that the numbers look good even though the effort felt torturous.
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Get in only 5 mins very easy between each Sprint Interval. Very easy means grandma pace.
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Ride 10 minutes zone 1 and 2 after the Sprint Intervals.
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Finish today with 2 solid RWIs. Ride and easy 5 minutes between each one.
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CD 15 mins easy zone 1

Sample Day 3
0:57:00
144.6TSS
3 - 2 - 1

Warm Up 10 minutes.
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Then do a 3 minute FTP effort.
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Take 2 minutes easy before starting main set.
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3 x 1 minute at MAX effort that you can maintain for the duration. Try to push a few more watts on each effort. These hurt, let's go way outside of the comfort zone.
2 minutes very easy between each one under 50% of FTP.
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Take 1 minute very easy (if you went hard enough you will have no choice but to crawl for a minute). Then do 5 minutes mid zone 2. Then take 1 minute very easy again before next set.
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Now do 2 x 1 minute at the same watts as the 3 x 1s. Try to inch the watts a little higher on these efforts.
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Take 1 minute very easy (again crawl is the only option if you went hard enough). Then do only 1 minute mid zone 2. Then take 1 minute very easy again before next effort.
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Only do 1 minute wide open. Again try to better the previous efforts by a few watts.
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Ride easy a few minutes. Then knock out 10 minutes zone 2.
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Cool Down 10 minutes.

Sample Day 4
0:45:00
15.2TSS
Active Recovery 45

Zone 1 active recovery today. 45 minutes. Nice and easy. No burn, no power. Just spin and loosen the legs.

Sample Day 5
1:25:50
57.3TSS
EASY One Leggers & Fast Pedaling Active Recovery Day

Warm up for 10 minutes Zone 2.
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Now do 10 x 1 min one leg pedaling intervals switching legs every minute. No rest between, just enough time to clip in and unclip other foot. Form very critical. Picture a box. Push your foot across the top, down the front, across bottom, unweight leg on back of box. MOST important is across top and start down stroke at 1 o'clock position all the way down to 5 o'clock position.
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Then 15 minutes at mid Zone 2.
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Now do 10 x 1 min fast pedaling with cadence at 100+ at 80% FTP. Take 2 mins easy between each.
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Finish up with 10 minutes at mid Zone 2 and cadence at 85-95.
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Cool down for 10 minutes.

Sample Day 6
2:25:00
113TSS
Endurance Ride

Warm up 10-15 minutes working from Zone 1 (Z1) training zone into Zone 2 (Z2) with 3 x 1 minute fast pedals to wake up legs.
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Endurance for 2 hours. Ride a steady Zone 2 Endurance and hold this pace for the prescribed workout time. Focus on riding smooth and staying relaxed. Vary your cadence. Vary terrain (stay under 90% of FTP on hills).
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CD: 10-15 minutes of easy pedaling in Z1.

Sample Day 7
1:12:00
67.9TSS
FTP Shots!

FTP Shots. Short above FTP intervals with minimal recovery. Duration goes from long to short, but watts go higher as you progress. Total of 33 minutes continuous on and off intervals. End with 12 minutes at Sweet Spot (SST). You will really be feeling the early work.

Paul Ozier
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High Power Coaching

Coaching beginner to elite athletes for road racing, mountain biking, and more. 25+ years racing experience and 14 years as a professional coach.

I coach entry level riders all the way to Category I and II athletes. Services range from plans that include monthly phone calls and once a week email up to weekly phone calls and unlimited email communications. One on one coaching is available for local athletes.

Refer to www.highpowercoaching.com for details.