Gain 25-40 Watts in 8 Weeks! Proven Pro Training Methods. Power (New Workout Builder), 8-10 hrs/wk.

Average Weekly Training Hours 08:32
Training Load By Week
Average Weekly Training Hours 08:32
Training Load By Week

In this 8 Week Training Plan (*New Version with Workout Builder) 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. The training in this plan will result in big improvements in your threshold power and overall strength. This is a new and enhanced version of this highly successful training plan with proven results. The plan starts and ends with a power test with the objective of measuring your gains in power. Please note this plan only works with power and is designed with the new Workout Builder Format with download options to your training device or indoor trainer. Simply input your current Threshold power in TrainingPeaks under “Zones” to see your specific power targets for each session. You can download any ride into the following file formats for upload: ERG, MRC, FIT, ZWO (Garmin, Zwift etc). Before starting the plan you should have a good level of endurance fitness and be accustomed to training 8-10 hours/week. This plan is the result of 25 years of professional racing and coaching experience combined with the latest training methods. You will find the training plan highly descriptive and precise, guaranteeing you get the most out of each workout.

Sample Day 2
1:04:00
62.7TSS
Power Test 20 min

Power test. On waking record your body weight. Mentally prepare to give your best effort! 

The power number listed for the power test is based on your previous best 20 minute.

Perform the power test on the same stretch of road as last time. Avoid doing this test on the trainer.

Sample Day 3
1:25:00
71.7TSS
Big Gear (45 minutes)

Big gear interval to develop muscular strength endurance. Your target power is listed for each interval. Aim to average within 10 watts (above or below) the target power number shown.  

The big gear interval is ideally performed on a route with no stops and on a relatively flat terrain (or trainer - drop zone by 20 watts). Stop if you have any knee or other pain

Sample Day 4
1:34:00
94.7TSS
Sub Threshold (2 x 20 min)

Sub Threshold intervals. Your target power is listed for each interval. Aim to average within 10 watts (above or below) the target power number shown. 

The goal is to keep a smooth and consistent effort throughout the interval. These intervals are best performed on a flat terrain or indoor trainer. For indoor trainer you can drop your power zones by 15-20 watts.

Sample Day 6
1:45:00
99.4TSS
Tempo Ride

Tempo riding with 2 hours in Zone 3. Aim to average within 10 watts (above or below) the target power number shown for the 2 hours in Zone 3.

Sample Day 7
2:30:00
134.1TSS
Ride Zone 2 (group ride option)

Time in the saddle at a moderate intensity. Keep your cadence over 85 when cycling on flat roads. Alternatively, you can do a group ride (optional). Power numbers are just guidelines. You may go harder if doing a group ride.

Sample Day 9
1:40:00
79.1TSS
Big Gear (60 minutes)

Big gear interval to develop muscular strength endurance. Your target power is listed for each interval. Aim to average within 10 watts (above or below) the target power number shown.  

The big gear interval is ideally performed on a route with no stops and on a relatively flat terrain (or trainer - drop zone by 20 watts). Stop if you have any knee or other pain

Sample Day 10
1:44:00
108.7TSS
Sub Threshold (1 x 30, 1 x 20 min)

Sub Threshold intervals. Your target power is listed for each interval. Aim to average within 10 watts (above or below) the target power number shown. 

The goal is to keep a smooth and consistent effort throughout the interval. These intervals are best performed on a flat terrain or indoor trainer. For indoor trainer you can drop your power zones by 15-20 watts.

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.