10.1 - 8 weeks to your peak using the LEOMO TYPE-R

Average Weekly Training Hours 13:39
Training Load By Week
Average Weekly Training Hours 13:39
Training Load By Week

This plan is designed to prepare you for a peak of fitness in 8 short weeks. You will be using both the data from the LEOMO TYPE-R and your Power Meter and you'll have specific workouts and exercises to do using the TYPE-R. This plan will help you improve your FTP and also your Sprint, Anaerobic Capacity and Vo2 max. You will have "well-rounded" fitness at the end of this plan, along with a better pedalng stroke, reduction in your DSS (Dead Spot Score) and improving the range of your PCD (Power Cadence DSS) map. The LEOMO data and analysis is key to success. In this plan, you'll have tips to help you with understanding your TYPE-R data, along with questions, you'll have to answer from analyzing the data. These workouts are the exact workout that I use with my personal clients. You WILL BE challenged, but you will also learn and begin to improve your overall fitness and pedaling print. You will need 8-12 hours a week to complete this plan and is designed for the Intermediate/Advanced cyclist. When you look at the preview, note that is counting multiple workouts on the weekend. Each weekend has "options" in case you are racing on a Saturday or a Sunday. This plan assumes that you will be either racing on the weekends or training hard and gives you options to do for either situation.

Sample Day 1
1:30:00
45.4TSS
ACTIVE RECOVERY - Easy Spin (1:30)-Type-R

On your recovery days, do not worry too much about your Type-R data. You naturally will "flop" your foot around more on your easy days, so your DSS will be higher. This is not a concern on your recovery days. The one thing I want you to do is get a clear understanding of the relationship between your cadence on a recovery ride and your DSS. Notice after your ride, when your cadence is lower what is your DSS? When higher?

MS: Today is an Active Recovery day targeting ONLY (Power Z1, HR Z1, RPE <2). Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use easier gear and spin easy. Today is about recovery, so go for easy spin!

Sample Day 2
2:11:00
165.8TSS
Criss-Cross SST 2 x 15, VO2 2 x 5 & TEMPO 1 x 45 (2:11)

WU: 10-15 minutes working into Endurance (Power Z2, HR Z2, RPE 2-3), with 3 x 1-minute fast pedals to wake up legs.
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MS1: Sweet Spot Crisscross 2 x 15-minute intervals. A crisscross interval is an interval in which you vary your efforts to really teach your body to clear lactate. Complete 2 x 15-minute intervals at 89-92% of FTP (Power Z3.5, HR Z3.5, RPE 3-5), then every 2 minutes pop it up to 120% of FTP (Power Z5, HR Z5, RPE 6-7) for 30 seconds and recover back to 89-92% (nothing below 85%). Rest 5 minutes between intervals. Ride all other times at Endurance (Power Z2, HR Z2, RPE 2-3) pace. Cadence: Self-selected. Terrain: Flat to low grade climbing. Continue onto MS2:
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MS2: VO2max Intervals. Find a long stretch of road where you can complete this workout without stopping or interrupting the interval efforts. Complete 2 x 5 Minutes at VO2MAX (Power Z5, HR Z5, RPE 6-7), with 3 minutes of rest in between. Discontinue intervals if efforts fall below FTP (Power Z4, HR Z4, RPE 4-5). Continue onto MS3:
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MS3:Complete 1 x 45-minute Tempo effort (Power Z3, HR Z3, RPE 3-4). Terrain: Mixed. Cadence: 75-85 (try using one harder-to-pedal gear and then one self-selected).
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CD: 10-15 minutes of easy spinning in Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 3
1:00:00
68.7TSS
Microbursts 2 x 10 x :15 - Short (1:00)

WU: 15 Minutes of easy spinning and riding into your Endurance Zone (Power Z2, HR Z2, RPE 2-3). Complete 3 x 1-minute fast pedals in warm-up to prepare your legs for the workout.
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MS: 1: Micro Bursts! - You will learn to love these. Do 2 x 10-minute Micro-Burst Intervals. A 'Burst' is 15 seconds ON followed by 15 seconds OFF. The ON portion is 150% of threshold power or if using HR, go to Threshold HR. The OFF portion is 50% of threshold power or if using HR, just pedal easy for 15 seconds. Repeat this pattern continually for 10 minutes. Spin easy for 5 minutes between intervals.
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Ride at Endurance (Power Z2, HR Z2, RPE 2-3) for the rest of the ride.
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CD: 10-15 Minutes of easy spinning

Sample Day 4
1:00:00
30.3TSS
ACTIVE RECOVERY (1:00)

MS: Today is an Active Recovery day targeting ONLY (Power Z1, HR Z1, RPE <2). Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use easier gear and spin easy. Today is about recovery, so go for easy spin!

Sample Day 5
1:00:00
61.9TSS
Pre-Race ENDURANCE & VO2 3 x :90 - Short (1:00)

WU: 15 Minutes in Endurance (Power Z2, HR Z2, RPE 2-3) with 3 x 1-minute fast pedals to wake up legs.
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MS: Pre-Race efforts are about opening up the legs and keeping the lactate processing plant sharp. As part of the Main Set do 3 x 90 seconds “Hard Efforts” (Power Z5, HR Z5, RPE 6-7). Rest for 5 minutes between intervals. Focus on tomorrow’s race during the efforts, breath deep and pedal smooth.
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CD: 15 minutes easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2)

Sample Day 5
1:35:00
89.2TSS
Trainer One Leg Pedaling Efforts 20 x :60, High RPM 10 x :60, FTP 1 x 10 (1:35)

If you do an AM and PM workout, make sure to allow for at least 3-4 hours between your AM workout and PM workouts.
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WU: 10 minutes working from Active Recovery (Power Z1, HR Z1, RPE <2) training zone into Endurance (Power Z2, HR Z2, RPE 2-3).
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MS1: Begin with 10 one leg pedaling efforts. These efforts 1 minute long for each leg, meaning 10 efforts for your right leg, 10 for your left leg. Then ride at Endurance (Power Z2, HR Z2, RPE 2-3) for the next 15 minutes. Continue onto MS2:
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MS2: Complete 10 x 1-minute HIGH CADENCE FAST PEDALS targeting 135+ RPM, with 2-minute rests between intervals. Then onto MS3:
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MS3: Finish with 10 minutes at FTP (Power Z4, HR Z4, RPE 4-5). Focus on keeping your cadence in the 85-95 range.
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CD: 10-15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 6
1:00:00
61.9TSS
Pre-Race ENDURANCE & VO2 3 x :90 - Short (1:00)

WU: 15 Minutes in Endurance (Power Z2, HR Z2, RPE 2-3) with 3 x 1-minute fast pedals to wake up legs.
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MS: Pre-Race efforts are about opening up the legs and keeping the lactate processing plant sharp. As part of the Main Set do 3 x 90 seconds “Hard Efforts” (Power Z5, HR Z5, RPE 6-7). Rest for 5 minutes between intervals. Focus on tomorrow’s race during the efforts, breath deep and pedal smooth.
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CD: 15 minutes easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2)

Hunter Allen
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Peaks Coaching Group, Inc.

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