Threshold 4 Week intensive Stage 1.0

Author

Roy Foley

All plans by this Coach

Length

5 Weeks

Typical Week

3 Day Off, 4 Bike, 1 Strength

Longest Workout

3:50 hrs

Plan Specs

cycling road cycling intermediate advanced masters power based hr based pace 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.

Aeropro's Smart Trainer/Zwift STAGES are designed for athletes who have 4-8 hours devoted to training. Monday thru Friday is setup so you can perform structured work on a trainer or outside. The weekends are devoted to longer rides or spirited group riding. Each STAGE equals 4 weeks of training focusing on key areas of cycling. These workouts are part of Aeropro's Up Your Wattz performance programming. After 4 weeks you should perform one recovery week before starting a new STAGE.

Our threshold builder program is focused on raising your FTP. Typically, you will complete 2-3 Stages in order to realize some serious gains in performance!

Requirements:
1) Power or Heart Rate or Trainer with Speed Tracking. Yes, we can set some speed zones up on a trainer.
2) A smart trainer would be helpful but not requires. Zwift would make training indoors more enjoyable
3) 4-8 hours of training time
4) Base level of fitness before performing threshold STAGES

Included:
1) Assigned Aeropro Coach to help answer questions.
2) Access to google hangout to ask questions
3) 4 weeks of structured training
4) Accountability and structure to training

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 06:20

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.

Back to Plan Details

Sample Day 1

1:09:00
77TSS
SST 3 x 15

WU: (warm up)Start off with a solid warm up. If needed take more time or add in some dynamic stretching off the bike. High cadence efforts wake up the legs. Spin as high of an RPM as possible without bouncing.

MS: (main set)
During the main set you will perform 3 sets of 15 minutes at hard tempo or sweet spot. This should be 88-93% of functional threshold power. You should TARGET a +/- 10 watt range.

These efforts should feel just hard enough. There are a bunch of options if you use Zwift. Get out with a group that will push you to hold the range but do not over do it OR select Box Hill and knock it out with 3 x 15 minute segments.

CD: (cool down)
Make sure to spin your legs and recover HR during cool down period. Also, great time to sip on some recovery fluids.

Sample Day 3

1:07:00
79.8TSS
Threshold Intensive 4 x 6 minutes

Sample Day 5

2:20:00
139.3TSS
Weekend Group/Endurance Ride

Sample Day 6

1:25:00
83.4TSS
Optional Trainer or Outdoor WKO (Fatigue Resistance)

Sample Day 8

1:15:00
82.8TSS
SST 4 x 12

Sample Day 10

1:02:00
76.4TSS
Threshold Intensive 4 x 6 minutes

Sample Day 12

2:50:00
171.4TSS
Weekend Group/Endurance Ride

Threshold 4 Week intensive Stage 1.0

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