Grand Fondo Fitness

Average Weekly Training Hours 05:57
Training Load By Week
Average Weekly Training Hours 05:57
Training Load By Week

This plan is designed to help the new/beginning rider with limited time (under 10hours/week) to train. It is a introduction to pedaling dynamics/coordination, endurance/stamina building & high intensity interval training. It builds both confidence & stamina on the bike & encourages group riding (once-a-week) after 4 weeks of concentrated solo training. This a plan that the athlete can build upon & get them to the next step in their cycling progression. When you're ready for a customized plan contact David Richter at david.richter@metierseattle.com & we will chat with you about plan that fits your schedule, needs & goals.

Sample Day 3
1:00:00
STEI

STEI is the only zone where you get actual structural change (capillary building). This building of capillaries help you deliver blood (O2) from the pump (heart) to the muscles more efficiently…you’re building a better delivery system while training in this zone. At STEI maximal O2 is available for energy production & there is no compensation in any of your systems.
HR/wattage can be used, but keep a close eye on HR, not to drift out of zone. To accurately get STEI zone, perform a SMO2 evaluation. Without an evaluation, STEI is ~ 65-80% of your maximum heart rate.

Sample Day 5
1:00:00
High Cadence W/O

Immediately start w/o @ 95 rpm for first 10 minutes, then next 20 min. @ 110rpm, next 10 minutes @ 120rpm, next 5 min. @ 125 rpm, then cool-down. No lag between steps. Best done on rollers. Try to minimize "bounce" & keep stable.

Sample Day 7
2:00:00
STEI

STEI is the only zone where you get actual structural change (capillary building). This building of capillaries help you deliver blood (O2) from the pump (heart) to the muscles more efficiently…you’re building a better delivery system while training in this zone. At STEI maximal O2 is available for energy production & there is no compensation in any of your systems.
HR/wattage can be used, but keep a close eye on HR, not to drift out of zone. To accurately get STEI zone, perform a SMO2 evaluation. Without an evaluation, STEI is ~ 65-80% of your maximum heart rate.

Sample Day 9
1:00:00
STEI

STEI is the only zone where you get actual structural change (capillary building). This building of capillaries help you deliver blood (O2) from the pump (heart) to the muscles more efficiently…you’re building a better delivery system while training in this zone. At STEI maximal O2 is available for energy production & there is no compensation in any of your systems.
HR/wattage can be used, but keep a close eye on HR, not to drift out of zone. To accurately get STEI zone, perform a SMO2 evaluation. Without an evaluation, STEI is ~ 65-80% of your maximum heart rate.

Sample Day 10
1:00:00
STEI

STEI is the only zone where you get actual structural change (capillary building). This building of capillaries help you deliver blood (O2) from the pump (heart) to the muscles more efficiently…you’re building a better delivery system while training in this zone. At STEI maximal O2 is available for energy production & there is no compensation in any of your systems.
HR/wattage can be used, but keep a close eye on HR, not to drift out of zone. To accurately get STEI zone, perform a SMO2 evaluation. Without an evaluation, STEI is ~ 65-80% of your maximum heart rate.

Sample Day 13
1:00:00
High Cadence W/O

Immediately start w/o @ 95 rpm for first 10 minutes, then next 20 min. @ 110rpm, next 10 minutes @ 120rpm, next 5 min. @ 125 rpm, then cool-down. No lag between steps. Best done on rollers. Try to minimize "bounce" & keep stable.

Sample Day 14
2:00:00
STEI

STEI is the only zone where you get actual structural change (capillary building). This building of capillaries help you deliver blood (O2) from the pump (heart) to the muscles more efficiently…you’re building a better delivery system while training in this zone. At STEI maximal O2 is available for energy production & there is no compensation in any of your systems.
HR/wattage can be used, but keep a close eye on HR, not to drift out of zone. To accurately get STEI zone, perform a SMO2 evaluation. Without an evaluation, STEI is ~ 65-80% of your maximum heart rate.

Métier Racing & Coffee
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Métier Racing & Coffee

Coaching is a relationship that revolves around communication and trust. When it comes to choosing a personal coach we understand that it’s a process and athletes have options. The Métier coaching group offers clients a very distinct level of experience. We use practical knowledge, sound training principles, and the most up to date science to empower you to achieve your best possible fitness and results.