The Endurance Lab by TeamODZ 8-week race build

Author

The Endurance Lab by TeamODZ

All plans by this Coach

Length

9 Weeks

Typical Week

3 Bike

Longest Workout

1:30 hrs

Plan Specs

cycling road cycling beginner intermediate power based tss based

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

This is an 8-week build plan, targeting riders new to training or with limited experience following a power-based plan. This plan can be used to ramp up for a 60 to 90-minute event on week 9. Weeks 4 and 8 are recovery weeks. For riders with a desire for an increased training volume, additional easy, Zone 2 rides can be added on days without workouts.

The files attached for each workout are already in .zwo format, so this plan is ideal for a rider who uses Zwift. The plan is also effective for use outdoors and on other training platforms.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 03:30

Ian Murray

The Endurance Lab

ITCA certified triathlon coach and Army Master Fitness Trainer specializing in running, triathlon, cycling, and conditioning. Co-owner of the Endurance Lab, providing group coaching services to cyclists and triathletes of all levels and abilities. https://www.endurancelab.fit

Back to Plan Details

Sample Day 1

1:04:00
83.3TSS
VO2 654

This workout is specifically used in the early base phase of a training schedule to elicit VO2max or aerobic capacity gains.

The target for these longer intervals are 110% to ensure that riders are not bumping into their anaerobic stores to complete the workouts. Simply put the longer we can stay aerobic for these harder efforts the more you will have left in the tank at the end of a race or ride for a hard finish.

Sample Day 3

1:02:00
69.1TSS
ODZwifters SST 1233

LSCT Warm Up, 12min SST on 3min Rest X 3

Sample Day 5

1:11:00
81.4TSS
ODZwifters SST 1533

LSCT Warm Up, 15 min SST on 3min Rest X 3

Sample Day 8

1:06:00
90.7TSS
VO2 764

his workout is specifically used in the early base phase of a training schedule to elicit VO2max or aerobic capacity gains.

The target for these longer intervals are 110% to ensure that riders are not bumping into their anaerobic stores to complete the workouts. Simply put the longer we can stay aerobic for these harder efforts the more you will have left in the tank at the end of a race or ride for a hard finish.

Sample Day 10

1:11:00
81.4TSS
ODZwifters SST 1533

LSCT Warm Up, 15 min SST on 3min Rest X 3

Sample Day 12

1:30:00
96.2TSS
ODZwifters SST 1055

LSCT Warm Up, 10min SST on 5min Rest X 6

Sample Day 15

1:13:00
101.3TSS
VO2 874

This workout is specifically used in the early base phase of a training schedule to elicit VO2max or aerobic capacity gains.

The target for these longer intervals are 110% to ensure that riders are not bumping into their anaerobic stores to complete the workouts. Simply put the longer we can stay aerobic for these harder efforts the more you will have left in the tank at the end of a race or ride for a hard finish.

The Endurance Lab by TeamODZ 8-week race build

$25.00 - Buy Now