Cat 1, Crit Racing, Peak Races, Saturday Races, Heart Rate Based

Author

Dan Hustwayte

All plans by this Coach

Length

4 Weeks

Typical Week

5 Bike, 2 Day Off

Longest Workout

4:00 hrs

Plan Specs

cycling road cycling advanced hr based tss based

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

This plan is designed for Cat 1 races ready to race at the Peak of their fitness in a series of crit races . With Races on a Saturday each weekend you will start with 2 preparation races in weeks 1 and 2 before your 2 weeks of absolute peak performance where you will schedule your most important races of the year

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 09:42

Dan Hustwayte

Short Story
****
10 years of experience in endurance performance.
Master's Degree in Sport and Exercise Physiology
Personal Trainer
Cycling Coach
Average endurance athlete

Back to Plan Details

Sample Day 1

2:01:00
76.3TSS
Anaerobic Inclining Pyramid

The goal of this work out is to maintain the gains you've made in the previous months whilst keeping your legs primed for race day.

Warm Up

20 minutes of Zone 2 riding.

Main set

All efforts to be performed at maximum effort for the time period.

30 seconds Zone 6 recover for 30 seconds.
1 minute Zone 6 recover for 1 minute
2 minutes Zone 6 recover for 2 minutes
3 minutes Zone 5 recover for 3 minutes
4 minutes Zone 5 recover for 4 minutes
5 minutes Zone 5 recover for 5 minutes

Following the intervals continue with 1 hour of Zone 2 riding to loosen off the legs.

Cool down with 10 minutes of Zone 1 riding.

Sample Day 3

2:01:00
76.3TSS
Anaerobic Inclining Pyramid

The goal of this work out is to maintain the gains you've made in the previous months whilst keeping your legs primed for race day.

Warm Up

20 minutes of Zone 2 riding.

Main set

All efforts to be performed at maximum effort for the time period.

30 seconds Zone 6 recover for 30 seconds.
1 minute Zone 6 recover for 1 minute
2 minutes Zone 6 recover for 2 minutes
3 minutes Zone 5 recover for 3 minutes
4 minutes Zone 5 recover for 4 minutes
5 minutes Zone 5 recover for 5 minutes

Following the intervals continue with 1 hour of Zone 2 riding to loosen off the legs.

Cool down with 10 minutes of Zone 1 riding.

Sample Day 7

4:00:00
80TSS
Post race day coffee shop ride.

Well done yesterday, hopefully you had a good race.
Today you've earned a nice little spin to your favourite coffee shop.
Remain in Zone 2 for majority of ride and just have a good time reflecting on yesterdays race.

Sample Day 8

2:01:00
76.3TSS
Anaerobic Inclining Pyramid

The goal of this work out is to maintain the gains you've made in the previous months whilst keeping your legs primed for race day.

Warm Up

20 minutes of Zone 2 riding.

Main set

All efforts to be performed at maximum effort for the time period.

30 seconds Zone 6 recover for 30 seconds.
1 minute Zone 6 recover for 1 minute
2 minutes Zone 6 recover for 2 minutes
3 minutes Zone 5 recover for 3 minutes
4 minutes Zone 5 recover for 4 minutes
5 minutes Zone 5 recover for 5 minutes

Following the intervals continue with 1 hour of Zone 2 riding to loosen off the legs.

Cool down with 10 minutes of Zone 1 riding.

Sample Day 10

2:01:00
76.3TSS
Anaerobic Inclining Pyramid

The goal of this work out is to maintain the gains you've made in the previous months whilst keeping your legs primed for race day.

Warm Up

20 minutes of Zone 2 riding.

Main set

All efforts to be performed at maximum effort for the time period.

30 seconds Zone 6 recover for 30 seconds.
1 minute Zone 6 recover for 1 minute
2 minutes Zone 6 recover for 2 minutes
3 minutes Zone 5 recover for 3 minutes
4 minutes Zone 5 recover for 4 minutes
5 minutes Zone 5 recover for 5 minutes

Following the intervals continue with 1 hour of Zone 2 riding to loosen off the legs.

Cool down with 10 minutes of Zone 1 riding.

Sample Day 14

3:00:00
90TSS
Post race day coffee shop ride.

Well done yesterday, hopefully you had a good race.
Today you've earned a nice little spin to your favourite coffee shop.
Remain in Zone 2 for majority of ride and just have a good time reflecting on yesterdays race.

Sample Day 15

2:01:00
76.3TSS
Anaerobic Inclining Pyramid

The goal of this work out is to maintain the gains you've made in the previous months whilst keeping your legs primed for race day.

Warm Up

20 minutes of Zone 2 riding.

Main set

All efforts to be performed at maximum effort for the time period.

30 seconds Zone 6 recover for 30 seconds.
1 minute Zone 6 recover for 1 minute
2 minutes Zone 6 recover for 2 minutes
3 minutes Zone 5 recover for 3 minutes
4 minutes Zone 5 recover for 4 minutes
5 minutes Zone 5 recover for 5 minutes

Following the intervals continue with 1 hour of Zone 2 riding to loosen off the legs.

Cool down with 10 minutes of Zone 1 riding.

Cat 1, Crit Racing, Peak Races, Saturday Races, Heart Rate Based

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