4 Week Speed Builder
Chris SoperAll plans by this Coach
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A four week plan to develop short term muscular endurance suitable for use in the build up to a target event. This plan will help to build the ability to push a higher power output for those shorter intensities that are commonplace in road, criterium and time trial racing.
Based on using Functional Threshold Power this plan is designed to be flexible to allow you to alter training sessions within any given week to fit in with your lifestyle commitments. Week 4 has been designed to allow you to alter the Saturday and Sunday final sessions if you desire to replace this with your target event.
NOTE: This plan is developed on basis of using functional threshold power. To maximise the benefits of this it is recommend to conduct functional threshold power test prior to starting to ensure correct setting of training zones.
Please feel free to get in touch if you have any questions related to this plan. We are always happy to assist where we can.
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
||8:55 hrs||3:00 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||8:55 hrs||3:00 hrs|
Training Load By Week
Sample Day 1
Trainer based session. Acceleration for 1 minute intervals should be a seated effort using a fast cadence to lift the power input.
Looking to jump cadence by 10-15RPM as a minimum form longer endurance style effort
Sample Day 2
Designed around short, power heavy efforts as a strength builder and to aid development in both Short Term Muscular Endurance (STME) and also recovery.
Ramp intervals should be done seated, using cadence to adjust the power output to match the interval.
Making use of resistance and gearing is vital on last 3x sets of ramps to keep on top of the cadence and power output.
Sample Day 4
Each jump to 15 second maximal effort should be an out of the saddle effort, using a larger gear and leg power to get on top of the gearing at a high cadence.
Sample Day 5
When moving from first effort to second on each step (90 to 105) then use your cadence to lift the intensity as you countdown into the transition.
Keep seated and drive the power out through the thighs. Use the Tempo block mid session to get out of the saddle and stretch the legs off and hydrate before the second block.
Sample Day 6
Based on three short TT style efforts targeting a pace similar to a prologue / 10 mile time trial effort.
The last minute of each endurance effort should remain seated and use a combination of higher cadence and gearing to lift the power across 'the line' as would be the case when racing.
Sample Day 9
Stepped intervals increasing intensity and each effort as you progress through each set.
Jump in ramps for first session are not set to high outputs to get the feeling for the effort needed to lift power quickly. Second session to follow with higher intensity between each step
Sample Day 12
Focus on bridging the power outputs between each interval as quickly as possible rather than building slowly into each step up in intensity.
It should be a fast lift in cadence and resistance to get the power zone up within 10-15 seconds of each step up.