Handcycle H1-H4 12 week Marathon Build (Power-based)

Average Weekly Training Hours 06:51
Training Load By Week
Average Weekly Training Hours 06:51
Training Load By Week

12 week Power Based build specific to Handcycles in UCI Classes H1-H4. Please do an FTP Test prior to starting this plan.Hill Intervals should be adjusted based on the course profile and demands of the Marathon event that you are training for.

Sample Day 2
1:30:00
Trainer or Road-spin-ups + dominant arm:

Warm-up 15min then do Cranking drill: Do the following 3 times--10sec of high rpm, 10sec higher, 10sec max rpm and then recover for 60sec. Then do this 3 times--30sec left- and 30sec right-arm dominant cranking (other arm loafs). Repeat all of this 4-5 times. Small/middle chain ring. Finish ride time easy/moderate. Cool down easy and stretch.

Sample Day 4
1:30:00
Trainer or Road-spin-ups + dominant arm:

Warm-up 15min then do Cranking drill: Do the following 3 times--10sec of high rpm, 10sec higher, 10sec max rpm and then recover for 60sec. Then do this 3 times--30sec left- and 30sec right-arm dominant cranking (other arm loafs). Repeat all of this 4-5 times. Small/middle chain ring. Finish ride time easy/moderate. Cool down easy and stretch.

Sample Day 6
1:30:00
Endurance

Mostly Z1-3, some Z4/5 ok while climbing. Keep elevation gain to a minimum today.

Sample Day 7
1:30:00
Endurance

Mostly Z1-3, some Z4/5 ok while climbing. Keep elevation gain to a minimum today.

Sample Day 9
1:30:00
Trainer or Road-spin-ups + dominant arm:

Warm-up 15min then do Cranking drill: Do the following 3 times--10sec of high rpm, 10sec higher, 10sec max rpm and then recover for 60sec. Then do this 3 times--30sec left- and 30sec right-arm dominant cranking (other arm loafs). Repeat all of this 4-5 times. Small/middle chain ring. Finish ride time easy/moderate. Cool down easy and stretch.

Sample Day 11
1:30:00
Muscle tension:

Good warm-up. Then on a flat course into a slight head wind or on a very slight upgrade (~2%) do 3-5 x 4min in a big gear that only allows about 50-55RPM. Power Zone 3/4 only. Recover for 2-5min between intervals at a normal RPM. Think of these as weight training. Keep pressure on hand-pedals consistent all of the way around the cranking circle. Smooth PUSH-PULL motion. Finish ride easy and stretch.

Sample Day 13
1:45:00
Endurance

Mostly Z1-3, some Z4/5 ok while climbing. Keep elevation gain to a minimum today.