Short on Time Road Race Builder | 5-8hrs | Weeks 1-6

Average Weekly Training Hours 06:13
Training Load By Week
Average Weekly Training Hours 06:13
Training Load By Week

This plan is designed to maximize training time (approximately 5-8 hours/week) while sharpening your fitness as you finish preparing for a road race. This plan is easy to modify and add additional volume (expanding to 10-12 hours a week) while being specifically designed for indoor or outdoor-based riding. Each workout was created using the new TrainingPeaks workout builder, giving a powerful visual representation of interval design and progression. No more complicated and confusing instructions, every workout is displayed graphically and automatically calculates specific power targets based on your FTP while also exporting to your Garmin, Zwift, or other training apps. To get a feel for the design of this workout plan please check out this link. http://datadrivenathlete.com/training-plans/ If you have any other questions about my training plans or coaching please feel free to contact me. https://datadrivenathlete.com/contact/ Thanks for your interest and good luck! Nate Dunn Founder/Head Coach Data Driven Athlete

Sample Day 2
1:30:00
94.6TSS
1 1/2hr @ Threshold-19 2 X 20 @ 98% FTP

2 X 20m @ 98% FTP. This should be a tough intensity at the upper end of your threshold power.

HR should be stable throughout primary work portions. For some added variety experiment with a different cadence on each effort.

Sample Day 4
1:30:00
106.1TSS
1 1/2hr @ VO2-14m 2 X 4, 1 X 6

2 X 4m @ V4 (110-114% FTP) then 1 X 6m @ V6 (106-110% FTP). This workout is designed to accumulate about 14 minutes at a VO2 intensity.

You can pace your effort off your advanced training zone, the approximate %FTP built into the workout graph, or the %FTP range listed above.

If you need more rest to complete the intensity target go for it. If you find you're still struggling to hold power forget looking at your watts and just ride as hard as you can through each interval.

Sample Day 6
2:00:00
152.5TSS
2hr Hill or Group Ride

Head for some hills or rollers either on your own or with a group. If you're riding solo focus on attacking each hill or roller at your threshold intensity.

Don't worry so much about your power numbers, just go off of how you feel and enjoy the flexibility of riding at an intensity that feels comfortably hard.

If you're riding with a group focus on doing something different. Try attacking and going off the front. Try attacking mid climb. Try attacking at the base of the climb and holding off your teammates.

Enjoy the dynamic nature of riding with a group and experimenting with new tactics as you become more familiar with your own limits in different situations.

Sample Day 9
1:30:00
106.4TSS
1 1/2hr @ Threshold-20 2 X 25 @ 98% FTP

2 X 25m @ 98% FTP. This should be a tough intensity at the upper end of your threshold power.

HR should be stable throughout primary work portions. For some added variety experiment with a different cadence on each effort.

Sample Day 11
1:30:00
105.7TSS
1 1/2hr @ VO2-16m 4 X 4

4 X 4m @ V4 (110-112% FTP). This workout is designed to accumulate about 16 minutes at a VO2 intensity.

You can pace your effort off your advanced training zone, the approximate %FTP built into the workout graph, or the %FTP range listed above.

If you need more rest to complete the intensity target go for it. If you find you're still struggling to hold power forget looking at your watts and just ride as hard as you can through each interval.

Sample Day 13
2:00:00
142.6TSS
2hr @ Tempo-16 w/Sprints

Tempo ride where you'll find the effort challenging but not too painful.

We'll mix things up by adding several different explosive efforts to your Tempo intervals.

At the 15m and 30m mark of each interval slow down to approx 10 mph and jump full gas into an all-out 5s sprint.

Sample Day 14
1:30:00
84.5TSS
1 1/2hr @ Threshold-05.5 2 X 25 @ 90% FTP

2 X 25m @ 90% FTP with 2 minutes on and 30s off. This should be a manageable intensity at the lower end of your threshold power.

HR should be stable throughout primary work portions. For some added variety experiment with a different cadence on each effort.

Nate Dunn M.S.
|
Data Driven Athlete

As a full-time cycling coach I'm most excited about helping cyclists of all abilities discover what they’re capable of.

From fondo's to road races, I'm passionate about applying my background in exercise science and sports nutrition to help you train smarter, eat better, and ride faster.

If you’re in Sacramento, San Francisco, or the Northern California area, contact me to set up a consultation. If online coaching works best, let’s connect over email, phone, or Skype.