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Fit within the Hour 16 week plan HR



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16 Weeks

Plan Specs

cycling road cycling beginner intermediate advanced masters weightloss time goal power based hr based tss based base period

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Plan Description

Fit within the hour 8-week plan is a plan based around those that struggle to get structure, therefore we have devised the perfect plan to increase muscular strength, endurance, vo2 max and shred some unwanted weight.

The plan is perfect to fit around your lifestyle choices, working all hours and most importantly family commitments.

This 8-week plan is broken down and consists of roughly 5 and a half hours training weekly.


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
5:42 hrs 1:20 hrs
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Workouts Per Week Weekly Average Longest Workout
5:42 hrs 1:20 hrs
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Anyone can ride a bike, attend a sportive or go on a local club ride, but being competitive is only for those who are committed, and intend to give 100% to achieve their success. Before you decide to conquer the world, you must first take on yourself which is where we come in. BikeStrongUK provides individualised specific personal programmes for cyclists of all disciplines.

Sample Day 1

Pre FTP 60 min spin (HR)

The aim of this session is to open the legs up without testing and feeling lethargic.

Ride for 60 mins steady endurance.
(Every 10 mins add a 10 secs seated spin out at 120+ RPM)

The whole set should be z2 (55%MHR) maximum heart rate

Sample Day 2


The plan here is to test the body to see how we have adapted off previous training, and set new zones we aim to test every 6-8 weeks.

20min vigorous warmup -
5 mins @ 90rpm
2mins@ 95rpm
2mins @ 100rpm
30 secs @ 110rpm
2 mins 30 secs @ 90rpm
6 sec seated sprint
54 secs recovery @ 90rpm (x3)
5mins recovery @ 90rpm

20min watt bike 20 min test!
(take a picture of your results once you have tested these will be your new zones and are important the date you will need is avg watts, avg hr, wpkg. once tested reset threshold values within *settings zones*)

Cool down 20 mins @ z2 roughly 95rpm

All information you require can be found at the link below

Including how to calculate your threshold value of the 20 min test.

Sample Day 3

10 - 20 - 30 Seated Sprints

Sample Day 5

AC tempo hour

This is a really good short but sweet workout to simulate bunch racing. There's no "recovery" so try to catch your breath whilst getting back to an average of zone 3 as quickly as you can after the anaerobic effort.

Sample Day 6

Cadence ride

Warm up:
10-15 minutes at Z1/2.

Main set:
6x 1 minute repetitions at 110+ rpm with 5 minute recoveries. Aim to stay seated and in zone 2. Control your upper body to prevent bouncing out of the saddle.

Warm down:
Finish off the ride with Z2 for approximately 1-1.25 hour's riding.

Sample Day 7

FTP Crisscross Intervals

Warm-Up: 15 minute warmup with one 3-minute effort at 100% of your FTP watts to shock the system and prepare you for the next hour. Ride easy for 5 minutes and then begin your main set of work.

Main Set: Nail it at 88-95% of FTP for 30 minutes, with 10 bursts (one every 3 minutes!) to 150% of your FTP, holding for 10 seconds and then returning back to 88-95%. After completing the hour, ride easy for 10 minutes at less than 56% of your FTP.

Sample Day 9

FTP CrissCross pulses

Warm up for 20 min first 5 min keep it light @ z2 then gradually raising your power to upper zone 4 up to the 15 min point, then slowly spin at a fast cadence of over 95rpm for the remaining 5 min at z2 pace.

Main set 2x20s of criss-cross intervals.

2 min @ (94% of FTP)  
followed by 1 min @ (110%FTP)

10 min recovery in-between low resistance approx. (56%FTP) fast cadence.

and repeat ONCE MORE.

Cool down 95 rpm for 20 min @ (40%FTP).

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