Threshold Builder L2P1 4 Weeks

Author

Coach Joseph Maloney

All plans by this Coach

Length

4 Weeks

Typical Week

1 Day Off, 6 Bike

Longest Workout

3:14 hrs

Plan Specs

cycling road cycling beginner power based tss based

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Summary

4 week training plan to increase threshold using a combination of targeted threshold intervals and increasing volume to trigger functional overload in a 4 week plan.

This plan is designed to work stand alone or to with other 4 week training plans in the same series.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 09:38

Joseph H Maloney

JM Coaching Services

I provide coaching for all levels of endurance cyclists. I specialize in Off-Road training with extensive experience racing at a professional level in both XCO and CX. I want to help you reach your goals and I know that the key to this is targeted purposeful workouts, and engagement. I take care of the numbers, you focus on giving it 100% towards you goals.

Back to Plan Details

Sample Day 1

1:15:00
57TSS
2x10 FTP Builders

To increase FTP by stressing the complete system "Warm Up 2x10m FTP Builders 5m recovery Cool Down"

Sample Day 2

1:00:00
30TSS
Active Recovery (1 Hour)

Pedal easy to facilitate your body's recovery. The goal is to finish the ride feeling better than when you started. Get the legs moving, and the heart pumping.

Sample Day 3

1:25:00
60TSS
Tempo Progression 2x15

the goal of this workout is to build aerobic endurance and to aid in increasing threshold. Warm up Tempo progression - 2x15min tempo with 5 minute rest between Cool Down

Sample Day 4

1:00:00
30TSS
Active Recovery (1 Hour)

Pedal easy to facilitate your body's recovery. The goal is to finish the ride feeling better than when you started. Get the legs moving, and the heart pumping.

Sample Day 5

2:40:00
152TSS
FTP Hills Reduced

"Warm Up Start with 10 minutes of easy riding, to help get the legs moving, and warm. (55-65% FTP) Starting increasing the effort slightly for the next 10 minutes going from 55% FTP to 70% FTP FTP Hills Reduced Ride for 2 hours in your endurance and tempo zones (55-95% FTP). When you come to hills, attack them with a 100% FTP Effort, targeting a total of 30 minutes of FTP climbing Cool down Cool down with 10-30 minute of easy riding to help the body start to recover."

Sample Day 6

2:14:00
80TSS
Endurance (2 hour)

Sample Day 8

1:15:00
57TSS
2x10 FTP Builders

To increase FTP by stressing the complete system "Warm Up 2x10m FTP Builders 5m recovery Cool Down"

Threshold Builder L2P1 4 Weeks

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