6 week bike power program 1

Author

Aaron Buchan

All plans by this Coach

Length

6 Weeks

Typical Week

3 Bike

Longest Workout

3:00 hrs

Plan Specs

cycling road cycling beginner intermediate advanced power based hr based tss based strength

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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.

this plan is specifically designed to increase your power FTP over the 6 weeks, with only 4-7 hours per week of training...

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 05:27

Aaron Buchan

Aaron Buchan Triathlon Coaching

The foundation of Triathlon begins with the basics..

Poture/Flexibility and mobility
Nutrition
Strength Endurance
Life Style
Mind set

To prevent the Athlete from breaking down and to keep them in the sports for years to come these principles need to be set before achieving a high level of fitness.

Back to Plan Details

Sample Day 1

0:38:00
41.1TSS
38m stationary bike 4 x 1 min max

Just ride easy for 20mins then
include 4 x 1 min hard 1 min
 recovery 10 min easy

Sample Day 3

0:38:00
41.1TSS
38m stationary bike 4 x 1 min max

Just ride easy for 20mins then
include 4 x 1 min hard 1 min r
ecovery 10 min easy

Sample Day 5

3:00:00
155.5TSS
3 hour Brick Bike 5 min efforts

3 hour ride Zone 2 power with 1 x 5 min zone 4 effort every 30 min

Sample Day 8

1:20:00
101.5TSS
Strength 20 sec x 5 Max efforts SHORT

Warm Up: 
10 min
5 x 20 sec Max effort big gear <70 cadence 1:40 recovery
5 min Zone 2 90 cadence
Recovery 1 min
Repeat all x 4
Cool down

Sample Day 10

1:20:00
101.5TSS
Strength 20 sec x 5 Max efforts SHORT

Warm Up: 
10 min
5 x 20 sec Max effort big gear <70 cadence 1:40 recovery
5 min Zone 2 90 cadence
Recovery 1 min
Repeat all x 4
Cool down

Sample Day 12

3:00:00
174.6TSS
3 hour Brick Bike 10 min efforts

3 hour ride Zone 2 power with 1 x 10 min zone 4 effort every 30 min

Sample Day 15

1:10:00
112.5TSS
Ride 4 x 4min efforts 6 x 40 set max SHORT

6 week bike power program 1

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