Shred the pounds, boost the watts per kilo! 16 week plan HR

Average Weekly Training Hours 07:40
Training Load By Week
Average Weekly Training Hours 07:40
Training Load By Week

If weight loss and boosting your threshold is your goal? Then this is the plan for you! This plan starts with a Functional Threshold Test to obtain correct zones and specific values to analyse and re test at the end of this plan. Specific (HIIT) High intensity interval training coupled with fasted rides, weight loss is optimized by burning fat for 48 hours continuously post exercise. The plan is not a one-shot wonder whilst your shredding the pounds and upping your WPKG (watts per kilogram) we are unconsciously boosting vo2 max levels and your threshold!

Sample Day 1
1:00:00
68.3TSS
FTP TEST new

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
https://wattbike.com/uk/functional-threshold-power

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

Sample Day 2
1:07:00
54.3TSS
2min z5 efforts - 30 sec hard 1 min TT 30 sec MAX

2 min Hard Efforts Warm up - 20 min British Cycling Leg Speed and Efficiency work out 8 x 2 min race pace efforts in z3-4 with 3 mins recovery spinning the legs at 97+RPM Sprint into the effort out of the seat for 30 secs hold z3 pace for 1 min and sprint 30 secs to finish as you would in a race. 10 mins warm down

Sample Day 3
1:30:00
30TSS
1-2 hours spin fast cadence active recovery

Sample Day 4
1:40:00
33.3TSS
90min endurance fasted!

Take breakfast inc protein source with you this is a pre breakfast ride!

Long Endurance Ride before breakfast!

Warm up 20-30 min in z1 spinning the legs 100 RPM but no effort building up to z2
Main Set - Holding z2 for 90mins on all climbs and decnets and keeping your heart rate within 10BPM 


60 mins in start refuelling your body protein bar bananna etc.

Aim is to finish as fresh as you started it is endurance but we are concentrating on teaching your body to burn fat first!

Sample Day 5
1:07:00
54.3TSS
2min z5 efforts - 30 sec hard 1 min TT 30 sec MAX

2 min Hard Efforts Warm up - 20 min British Cycling Leg Speed and Efficiency work out 8 x 2 min race pace efforts in z3-4 with 3 mins recovery spinning the legs at 97+RPM Sprint into the effort out of the seat for 30 secs hold z3 pace for 1 min and sprint 30 secs to finish as you would in a race. 10 mins warm down

Sample Day 7
2:00:00
60TSS
2 hr endurance fasted

Take breakfast inc protein source with you this is a pre breakfast ride! Long Endurance Ride before breakfast! Warm up 20-30 min in z1 spinning the legs 100 RPM but no effort building up to z2 Main Set - Holding z2 for 2 hours and 10 mins on all climbs and decnets and keeping your heart rate within 10BPM 90 mins in start refuelling your body protein bar bananna etc. Aim is to finish as fresh as you started it is endurance but we are concentrating on teaching your body to burn fat first!

Sample Day 8
1:00:00
33TSS
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.

BikestrongUK
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BikestrongUK

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