B 1.2 Level Builder Period (POWER/HEAT RATE)

Average Weekly Training Hours 06:30
Training Load By Week
Average Weekly Training Hours 06:30
Training Load By Week

9 week 1.2 BUILD program. Build 1.2, is the second block of the building that is part of our 1.0 series. This 9 week is focusing on driving up power intensively with max aerobic, intensive and extensive threshold. Our B level requires a time commitment of 5-8 hours of training. The difficulty of this program is moderate and requires you to ride 4x per week with the option for strength. Plan Benefits: 1) Two 4 week training blocks set up to be completed using feel, heart rate or power. 2) Start-up coaching call or email (15-20 minute phone call) 3) Mid-point review upon request. Send us an email request and we will review your training 4) Endurance Custom Strength training program included 5) Race week prep and tips 6) Discounted additional coaching consults as needed along the way. 7) End of 8-week coaching consult

Sample Day 2
0:55:00
46.7TSS
Test 1 (Mid-Range Duration)

This test ride should take a bout 1 hour. Make sure to perform a solid warm up before you begin. Take as much time as needed so you are ready to perform at max effort.

During the warm up perform the following;
- 10/15 minutes endurance/tempo pace. Add in 3-4 x 1 minute high cadence efforts RPM 95 or higher.
- 3 x 1 minutes a threshold with 2-3 minute recovery
- Finish with 10 minutes adding in 4-5 x 10 second accelerations.

Between each testing effort make sure you recover fully. Do no start out to quickly and fade as you near the end.

Sample Day 4
1:05:00
69.2TSS
Threshold Testing

During the warm up perform the following;
- 10/15 minutes endurance/tempo pace. Add in 3-4 x 1 minute high cadence efforts RPM 95 or higher.
- 3 x 1 minutes a threshold with 2-3 minute recovery
- Finish with 10 minutes adding in 4-5 x 10 second accelerations.

Pick a location you can ride unbroken for 25-30 minutes. This needs to be a solid hard effort. You want to make sure you have fresh batteries. Make sure all your data is recorded or do not perform this WKO until it is.

Sample Day 6
1:15:00
85TSS
Test (2) Short Range Testing

Testing today will be explosive efforts. Make sure to pick a safe area and this test needs to be performed outside.

During the warm up perform the following;
- 10/15 minutes endurance/tempo pace. Add in 3-4 x 1 minute high cadence efforts RPM 95 or higher.
- 3 x 1 minutes a threshold with 2-3 minute recovery
- Finish with 10 minutes adding in 4-5 x 10 second accelerations.

These test are all under 1 minutes. Lots of short explosive efforts. Take your time working thru these.

Sample Day 7
1:30:00
109.4TSS
Sweet Spot 40-60 minutes

WU:
- Perform a solid 20 minute warm up or more.
- Target: Zone 1/2
- Notes: Add in high cadences to open up legs. Take longer as needed.

MS:
- You will ride a period of 45-60 minutes at hard tempo(sweet spot). If you are killing it push out to 75 minutes MAX.
- Target: 93% of FTP HR or PWR
- Cadence: Self Selected
- Terrain: your choice but something you can keep effort constant.

CD:
- Finish with easy spin in small ring
- Target: Zone 1

Sample Day 9
1:17:30
89.1TSS
Max Aerobic

This WKO is designed to drive your threshold values upward through intensity. Th key is to stay within range of 105-110% for the target duration. DO NOT go over and fade but hold the power consistent.

WU:
- 15/25 minutes build HR up over the course of warm up (progressive). Add in 4 x 1 minute high cadence efforts to open up legs for intensive workout.

MS:
- 4/5 sets of max aerobic with a target duration of 4.5 minutes.
- Intensity: 105-110% of threshold
- Duration: Goal is 4.5 minutes but the range is 3.5 minutes up to 4.5 minutes. So, you may need to adjust duration to meet intensity demands.
- KEY: As much time at 105-110% as possible during each set and overall workout. As you fatigue if you need to cut duration do so but no lower than 3.5 minutes. Also, increase recovery time as needed.
- Recovery: Very easy spin for 5-8 minutes, take full recovery.

CD:
- Easy easy in small ring.

Sample Day 11
1:15:00
91.9TSS
Threshold Intensive

This WKO is targeting the intensive side of threshold. The efforts are relatively short but looking to target 105% of threshold eventually. Today you will perform 3-4 sets at 95-100%.

WU:
- 15/25 minutes build HR up over the course of warm up (progressive). Add in 4 x 1 minute high cadence efforts to open up legs for intensive workout.

MS:
- 3/4 sets with focus on intensive threshold efforts.
- Intensity: 95-100% of threshold
- Duration: Goal is 12 minutes, really try to stick to target.
- KEY: You want as much time at 100% of threshold as possible. THESE are not all out efforts but targeted to 95-100% of threshold.
- Recovery: Very easy spin for 3-5 minutes, take full recovery.

CD:
- Easy easy in small ring.

Sample Day 13
1:17:30
89.1TSS
Max Aerobic

Same WKO as Tuesday, no need to add more intensity. But, look to add more time within the training target.

WU:
- 15/25 minutes build HR up over the course of warm up (progressive). Add in 4 x 1 minute high cadence efforts to open up legs for intensive workout.

MS:
- 4/5 sets of max aerobic with a target duration of 4.5 minutes.
- Intensity: 105-110% of threshold
- Duration: Goal is 4.5 minutes but the range is 3.5 minutes up to 4.5 minutes. So, you may need to adjust duration to meet intensity demands.
- KEY: As much time at 105-110% as possible during each set and overall workout. As you fatigue if you need to cut duration do so but no lower than 3.5 minutes. Also, increase recovery time as needed.
- Recovery: Very easy spin for 5-8 minutes, take full recovery.

****NOTE: If you have more time to ride you can ride solo at Zone 2 or 65-70% of threshold. Keep the total duration to 2.5 hours MAX

CD:
- Easy easy in small ring.

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AeroPro Coaching

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