3 Week Mid Season Threshold booster 10-12 Hrs IQ

Average Weekly Training Hours 11:50
Training Load By Week
Average Weekly Training Hours 11:50
Training Load By Week

This 3 week mesocycle is aimed at any regular cyclist, of any level where a plateau has taken place in the calendar year. Whether it's a lack of stimulation to instigate further FTP gains or a mid season race build up to the next racing targets this plan is for you.
All sessions are Garmin IQ, Zwift exportable.

For more info check us at www.elevationcoaching.cc

Sample Day 2
2:30:00
185.9TSS
12 min Threshold Seated Efforts 2.5 Hours

Warm up: 20 mins at a Z1/2 to loosen the legs

Session: Find a climb to carry out a sustained 12 minute effort. Carry out 4 x 12 minute interval patterns as detailed with 10 minutes riding at Z2 between intervals.

Interval Pattern: Ride at 90-95% FTP. After the 3rd min carry out a 10 second effort holding over 550W. After the 6th minute carry out a 20 second effort over 450W. After the 9th minute carry out a 40 second effort over 400W.
Returning each time to 90-95% FTP:)

Carry out any remaining time at Z2


Warm down: In the last 10 mins keep cadence high and reduce the force on the pedals. If you brought a protein drink, drink it now to start the process of recovery early.

Post Ride: 1-2 hours after the ride consume a good carbohydrate and protein meal. Split as 50% carbohydrate, 30% protein, 20% fat.

Sample Day 3
2:00:00
92.8TSS
2 Hour Endurance Ride

Warm up: Take 5 mins to gently loosen the legs

Session: Ride in your Zones averaging Z2 watts or heart rate, cadence 85-95. Try to keep in Z2 but not more than Z4 for any prolonged period. Try to achieve around 300m climbing at least per hour.

Warm down: In the last 10 mins keep cadence high and reduce the force on the pedals. If you brought a protein drink, drink it now to start the process of recovery early.

Sample Day 4
2:00:00
131.1TSS
VO2 Efforts 5 and 2 Minute 2 hrs

Warm Up: 10 mins riding progressively from Z2 to Z4 by the end of the 10 mins. Spin 1 min.


Session: Carry out a 2 hour endurance ride at Z1-3 mostly and include the following efforts in each hour of the ride. Use differing gradient on each of the efforts.


1 x 5 minute Z5 effort
2 x 2 minute Z5 efforts

Finally finish with two full 15 second race sprints with 2.5 minutes easy in between.





Warm down: In the last 10 mins keep cadence high and reduce the force on the pedals. If you brought a protein drink, drink it now to start the process of recovery early.

Sample Day 5
1:00:00
25TSS
Recovery ride 1 Hr

Recovery ride: Z1 at cadence 85-95rpm.

This ride is not a training ride, it's purpose is to flush the Fascia and toxins from the muscles produced previously. And to keep pedaling fluidity.
If you need to stick to a flatter route today to achieve this use one. Don't get dragged into any battles as riders pass you in your low speed.
Use this as an opportunity to enjoy your bike.

Sample Day 6
1:30:00
84.3TSS
Tempo and Sprints 1.5 hrs

Warm Up: 10 mins riding progressively from Z2 to Z4 by the end of the 10 mins. Spin 1 min.


Session: Carry out 2 sets of the following interval pattern with 10 mins Z2 between sets. All at cadence of 85-95rpm.

Interval Pattern: 20 minutes at Z3 Tempo with a 6 second sprint every 3rd minute.
Carry out any additional time to completion at Z1-3

Warm down: In the last 10 mins keep cadence high and reduce the force on the pedals. If you brought a protein drink, drink it now to start the process of recovery early.

Sample Day 7
2:00:00
129.8TSS
2 X 20 Minute Threshold Sets 2 Hrs

Warm up: 10 mins riding progressively from Z2 to Z4 by the end of the 10 mins. Spin 1 min.

Session: 2 X 20 mins at Z4, Cadence 85-95rpm
Rest between intervals is 4 mins Z1
Carry out any additional time to completion at Z1-3

Warm down: In the last 10 mins keep cadence high and reduce the force on the pedals. If you brought a protein drink, drink it now to start the process of recovery early.

Sample Day 9
2:30:00
132.7TSS
Bartoli efforts 2.5 Hours

Warm Up: 5 minutes at Z2, 5 minutes at Z4 Cadence 85-95rpm. Spin easy for 5 minutes.

Session: Carry 4 sets of the following interval pattern with 5 minutes riding at Z1 between efforts

Interval pattern: 
-60 seconds at Z3 at cadence 60-70 rpm  
-30 seconds at Z4 at 90-95 rpm
Repeat this pattern for the 12 minutes


Carry out any remaining time at Z2 at cadence 85-95rpm


Warm down: In the last 10 mins keep cadence high and reduce the force on the pedals. If you brought a protein drink, drink it now to start the process of recovery early.

Post Ride: 1-2 hours after the ride consume a good carbohydrate and protein meal. Split as 50% carbohydrate, 30% protein, 20% fat.