B 1.1 Fatigue resistance & Threshold Improver

Average Weekly Training Hours 06:05
Training Load By Week
Average Weekly Training Hours 06:05
Training Load By Week

8-week fatigue resistance and threshold builder. The focus is extending your resistance to fatigue, ramp up hard tempo efforts and introduce threshold type workouts. The first 4-weeks is set up to extend your ability to hold tempo and hard tempo. The 2nd 4-weeks will focus on threshold specific efforts. At the conclusion of plan athletes will come away with the following: 1) Reset of custom training zones 2) Aerobic Intensive and threshold improvement 3) Beginning of threshold intensity 4) Ability to ride at tempo for 90 minutes unbroken 5) Improvement of threshold What athletes will need: 1) Open to new ideas and training 2) Uploaded able cycling computer 3) Heart rate or power meter. 4) Computer in order to view Training Peaks and upload ride information 5) Training time 4-8 hours of ride time and 1 hour of strength per week 6) Strength training is body weight and free weights Plan Benefits: 1) 8-week training blocks set up to be completed using feel, heart rate or power. 2) Start-up coaching call or email (15-20 minute phone call) 3) Mid-point review upon request. Send us an email request and we will review your training 4) Endurance Custom Strength training program included 5) Discounted additional coaching consults as needed along the way.

Sample Day 2
0:52:30
49.4TSS
Zone Development (VO2)

WU:
10-15 min warm up, progressing
TARGET: RPE 3
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs (90 rpm or more)

MS1:
3 x 90 sec opener Intervals
TARGET: RPE 8 out of 10
REST: 3 minutes between of easy riding after first two then 3-5 minutes after last interval to recover before MS2:
-------
MS1: 5-minute hard effort. This 5-minute effort should be done at maximum. Start the effort at a high pace, but not so hard that you cannot finish strong. Really hammer out the last 45 seconds. The goal is to generate a max 5-minute Vo2 Max effort
-------
CD:
Cool down 15-20 minutes
TARGET:Zone 1/2
CADENCE: small chain ring

Sample Day 3
1:00:00
39.7TSS
Active Recovery

MS: You get faster when you're resting and recovering, not when you're working hard! Rest days are about going easy enough to really allow your legs to recover, so no efforts over Zone 1 today. Take it easy and look at the scenery.

Sample Day 4
1:23:30
86.6TSS
Zone Development (35/40 minutes)

WU:
10-15 min warm up, progressing
TARGET: RPE 3
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs (90 rpm or more)

-----
MS1:
3 x 90 sec opener intervals
TARGET: RPE 8
REST: 3 minutes between of easy riding after first two then 3-5 minutes after last interval to recover before MS2:
-------
MS2: 30/35 minute time trial. Try to do this on a road that is fairly flat and allows you to put out strong, steady effort for the entire period. Don’t start too hard!
-------
CD:
Cool down 15 minutes
TARGET: Zone 1/2
CADENCE: small chain ring

Sample Day 6
1:50:00
123.7TSS
Tempo Test

WU:
10-15 min warm up, progressing to Zone 2
TARGET: HR build to Zone 2
CADENCE: Self selected with 3 x 1 minute Fast Pedals to wake up legs (95 rpm or more)
------
MS1
Ride prescribed time in Tempo zone
TARGET: PWR hold middle end of Zone 3
CADENCE: your choice mix it up a bit during the ride with high and lower.
TERRAIN: Flat to rolling
-----
MS2
Ride prescribed time in Tempo zone
TARGET: PWR hold middle/hard tempo Zone 4a
CADENCE: your choice mix it up a bit during the ride with high and lower.
TERRAIN: Flat to rolling
-----
CD:
Cool down 5-15 minutes
TARGET: Zone 1/2
CADENCE: small chain ring

Sample Day 7
2:00:00
112.5TSS
Zone 2 Group Ride or Solo

This is a very simple ride you will get on bike and put in 90/120 minutes in Zone 2. This can be a nice steady group ride, coffee shop ride or solo. Keep it simple just endurance

Sample Day 9
1:20:00
83.6TSS
Aerobic INTENSIVE (PWR zone)

WU:
10-15 min warm up, progressing to Zone 2
TARGET: HR build to Zone 2
CADENCE: Self selected with 3 x 1 minute Fast Pedals to wake up legs (95 rpm or more)
------
MS1:
Ride prescribed time in Endurance zone
TARGET: PWR middle of Zone 2
CADENCE: 80 rpm, 1-2 gears harder than your norm
TERRAIN: Flat to rolling
------
MS2
Ride prescribed time in Hard Tempo zone
TARGET: PWR top end of Zone 3 hard tempo
CADENCE: vary cadence
TERRAIN: Flat to rolling
RECOVERY: 5 minutes before moving on to MS3
------
MS3 is a repeat of MS2 but for period up to 20 minutes
-----
CD:
Cool down 5-15 minutes
TARGET: Zone 1/2
CADENCE: small chain ring

Sample Day 11
1:25:00
93.5TSS
Aerobic INTENSIVE (PWR zone)

WU:
10-15 min warm up, progressing to Zone 2
TARGET: HR build to Zone 2
CADENCE: Self selected with 3 x 1 minute Fast Pedals to wake up legs (95 rpm or more)
------
MS1:
Ride prescribed time in Endurance zone
TARGET: PWR middle of Zone 2
CADENCE: 80 rpm, 1-2 gears harder than your norm
TERRAIN: Flat to rolling
------
MS2
Ride prescribed time in Hard Tempo zone
TARGET: PWR top end of Zone 3 hard tempo
CADENCE: your choice
TERRAIN: Flat to rolling
RECOVERY: 5 minutes before moving on to MS3
------
MS3 is a repeat of MS2 no changes
-----
CD:
Cool down 5-15 minutes
TARGET: Zone 1/2
CADENCE: small chain ring

Aeropro Coaching
|
AeroPro Coaching

Focused on endurance driven sports coaching. Aeropro Coaching has the experience, technology and knowledge to work with any type of endurance athlete. We take a technology driven approach and break it down to the athlete level for anyone to understand. Our biggest asset is our ability to get athletes to do things they did not think was possible. We offer package plans up to Elite 1-on-1 coaching.