Power Profile Testing Week

Average Weekly Training Hours 09:37
Training Load By Week
Average Weekly Training Hours 09:37
Training Load By Week

This testing protocol will establish your maximal power profile. This will give you an idea of your strengths and weaknesses. You will start with a basic taper training week to maximize testing power. In week 2 you will do a variety of efforts between 8 seconds and 20 minutes. This plan is optimal for use with a training peaks premium account, WKO4, and Coggan iLevels. For more information and explanation of testing results and setting training zones visit https://www.trainingpeaks.com/blog/power-training-levels/

Sample Day 1
0:15:00
Foundation work

Complete this routine before your easy spin.This routine doesn't take a lot of time, but is challenging and works. The focus is all on the posterior chain (back, glutes, hamstrings).
This will make you a better handler on the bike, better climber, and help minimize low back pain.
Follow the link to the video:
http://youtu.be/4BOTvaRaDjI

Sample Day 1
1:00:00
25TSS
Active Recovery

Very Easy. Focus on recovery; stretch, nap, massage, and eat well.

Sample Day 2
2:00:00
98TSS
Endurance Ride

Endurance Ride. RPE 2-3

Sample Day 2
0:15:00
Core

Add this simple 10-15min core circuit after riding.

30s each exercise, 15s to transition between exercises.
1. Seated leg levers (with knees at 90d)
2. Weighted sit-ups (legs straight out)
3. Russian twists
4. Weighted plank holds

Sample Day 3
0:15:00
Foundation work

This routine doesn't take a lot of time, but is challenging and works. The focus is all on the posterior chain (back, glutes, hamstrings).
This will make you a better handler on the bike, better climber, and help minimize low back pain.
Follow the link to the video:
http://youtu.be/4BOTvaRaDjI

Sample Day 3
2:00:00
98TSS
Endurance Ride

Endurance Ride. RPE 2-3

Sample Day 4
1:00:00
25TSS
Active Recovery

Very Easy. Focus on recovery; stretch, nap, massage, and eat well.