Six Week Aerobic Threshold (AeT) Plan : Pre-Season Aerobic Base (Road) REUSABLE

Author

Cody Waite

All plans by this Coach

Length

6 Weeks

Typical Week

1 Day Off, 3 Bike, 3 Custom

Longest Workout

4:00 hrs

Plan Specs

cycling road cycling intermediate advanced masters power based hr based base period

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Summary

Includes Structured Workouts

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S6

6 Week Aerobic Threshold (AeT) Plan


Written by Cody Waite, Endurance Coach, Professional Endurance Athlete and co-owner of Sessions:6 Sport Performance

trainer

Six Weeks to more aerobic POWER!

Build your aerobic base with this 6-week progression of aerobic threshold training. This REPEATABLE program is ideally placed after your rest break at the conclusion of your previous season, and before your off-season intensity build. This entirely aerobic training plan focuses on training your aerobic fitness for better fat burning capability and increased aerobic power and endurance. This is the foundation of any annual cycling training program.

Overview:

Start things off with an Aerobic Threshold Test, either on the road with a powermeter or on your power-based smart trainer. Then you progressively build your aerobic energy system with two interval based trainer sessions (which you can take outside if desired), and a longer endurance ride on the weekend. Also provided are three more days of additional training based on your individual fitness level and time availability. On week six, you retest and look for improvements in power at your aerobic threshold heart rate. From here, you can then dive into your higher intensity training with added confidence, or repeat the cycle a second time for even further aerobic development.

Equipment Needed:

Heart Rate Monitor (required), power meter (needed for progress checks, but not required) and/or power-based smart trainer for testing and indoor sessions as desired.

Questions?

Email Cody directly with questions now or as you go: cody@sessions6.com

USAC               USAT               TPC

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 08:32
Training Load By Week
Average Weekly Training Hours: 08:32
Average Weekly Breakdown

Cody Waite

Sessions:6 Sport Performance

Coach Cody is a USAT level 2 and USAC Level 3 coach. Through his training facility, Sessions:6 Sports Performance, located in Lakewood, Colorado, he has worked with hundreds of endurance athletes from across the country including: triathletes, cyclists, runners, and mountain bike racers of all ability levels. Cody has offered Personal Coaching, Custom Training Plans, and Stock Training Plans, Team Training Programs, Training Camps and sports conditioning programs since 2003.

Back to Plan Details

Sample Day 1

1:00:00
44.2TSS
AeT TEST

This can be done on the road (with power meter & HR) or smart trainer (w/ power & HR)*.


WARM-UP: - Building warm-up effort from 50-80% Max HR. 

TEST SET:
- 20:00 minutes at exactly 80% Max HR (+/- 3 beats). Record the lap interval for average power. If uncertain of ma HR you can look back at recent races for max HR (best if they are shorter events and/or a sprint finish); or do a max effort test effort prior to this test; or you can estimate using the formula 185 - (your age) = AeT HR target.

RECOVERY & COOL DOWN:
- Easy spinning.

* Important to do test in same location every time for most accurate comparisons over time.

POWER TRAINER: follow the warm-up, test, warm-down protocol as written. Record interval lap for average power for the 20 minutes.

ROAD: Ride out to your favorite 20-ish minute flat to moderate grade incline stretch of road (20-30 minutes), ride the distance as an interval for best power at 80% max HR. If your HR exceeds 80% be sure to back off and let it come back down to 80% (takes patience). Record the interval for average power.

Overtime you're looking for improvements in average power for the test interval while remaining at the same 80% max HR effort. Increased power at same aerobic effort indicates improved aerobic function.

Sample Day 2

1:00:00
25TSS
RIDERS CHOICE

1. Off-Season Strength Training Session
and/or...
2. Active Recovery Ride/Commute
3. Aerobic Endurance Ride (copy & paste from Saturday)

Sample Day 3

1:14:00
48TSS
AeT INTERVALS (6x5)

Road, MTB or trainer session using HR for guidance and power only as reference of fitness.

WARM-UP: 20:00 building effort from 50-80% max HR. 

MAIN SET: 6x[5:00] Aerobic Threshold Intervals.
Goal is to keep HR between 75-80% of max HR (Aerobic Threshold (AeT)) for the interval. 

Power will likely hover around or just above your AeT Power result from recent test. Power can/will fluctuate with terrain, weather, fitness/freshness status.

Indoors: as written. Use preferred gearing/cadence.

Outdoor Aerobic Progression: As you your aerobic fitness improves you will be able to ride faster and/or harder at the same aerobic HRs. Begin with flat terrain for the intervals, then progress to rolling terrain, then finally climbs as your aerobic fitness allows (ie. you can keep your HR at AeT/under 80% max). If you can't keep your HR down, seek flatter terrain.

Sample Day 4

1:00:00
25TSS
RIDERS CHOICE

1. Rest Day (see Monday)
2. Off-Season Strength Training Session
and/or...
3. Active Recovery Ride/Commute

Sample Day 5

2:00:00
75TSS
AEROBIC ENDURANCE RIDE

Longer outdoor ride at aerobic intensity (ie. HR kept under AeT HR/80% max HR).

Your aerobic fitness/freshness will be your guide to terrain...
More Fit = faster/harder paced riding while staying under AeT.
Less Fit = slower/easier paced riding to stay under AeT.
As your aerobic fitness improves, move towards hillier and/or harder paced rides.

You will also notice that the less aerobic fit you are, the longer the ride gets the harder it is to keep your HR under AeT HR as you fatigue. Adjust ride duration accordingly. More fit = longer rides, Less fit = start with shorter rides and gradually extend over time. 

2-6 hours ride time goals. DO NOT exceed AeT HR/80% max HR!

Sample Day 6

1:30:00
45TSS
RIDERS CHOICE

1. Another Aerobic Endurance Day (see Saturday), if you have the time & desire.
2. Another AeT Session (repeat Thursday's session on the trainer), if short on time, bad weather, or lacking desire for a second long one.

Sample Day 8

1:12:00
48TSS
AeT INTERVALS (5x6)

Road, MTB or trainer session using HR for guidance and power only as reference of fitness.

WARM-UP: 20:00 building effort from 50-80% max HR. 

MAIN SET: 5x[6:00] Aerobic Threshold Intervals.
Goal is to keep HR between 75-80% of max HR (Aerobic Threshold (AeT)) for the interval. 

Power will likely hover around or just above your AeT Power result from recent test. Power can/will fluctuate with terrain, weather, fitness/freshness status.

Indoors: as written. Use preferred gearing/cadence.

Outdoor Aerobic Progression: As you your aerobic fitness improves you will be able to ride faster and/or harder at the same aerobic HRs. Begin with flat terrain for the intervals, then progress to rolling terrain, then finally climbs as your aerobic fitness allows (ie. you can keep your HR at AeT/under 80% max). If you can't keep your HR down, seek flatter terrain.

Six Week Aerobic Threshold (AeT) Plan : Pre-Season Aerobic Base (Road) REUSABLE

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