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Includes Structured Workouts

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

Learn More about Structured Workouts.


Paul Gardner

All plans by this Coach


10 Weeks

Includes Structured Workouts

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

Learn More about Structured Workouts.

Plan Description

Sport: Performance Bike Includes Strength and Conditioning, Plyo, Warm ups and Cool downs

Distance | Event: One day, multi day, TT and Crit racing

Suitable for: Age Group | Performance Midweek Indoor, Weekend Outdoor (POWER OR HEART RATE OPTIONS)

You will be a long-term athlete, experienced and proficient in your sport and used to training regularly but maybe with little structure or accountability. This programme is suitable for an athlete at the top of their game wanting marginal improvements that make a real difference or an athlete wanting to take the next step up to being one of the top performing in their sport. These performance programmes and their data driven rationale and integral fitness ramp rates will ensure you can become the best you can be with many protocols taken from the UK’s high-performance centres.

Intro week, then 8 Week Cycle Boost Plan Using power, so you'll need a power meter. Start anytime. First week is testing and prep week, training begins in earnest week two. Finishes with a test in week 10. 4 sessions a week, including sub threshold sweetspot, threshold Criss cross and pro rider crit power sessions with optional weekend road ride [can be done indoors] Average Session duration 55 mins, 6 plus hours a week including longer weekend ride

Weekend rides have mirrored sessions, calibrated for power and heart rate so you can use either measurement.

This plan requires a degree of committment, and a willingness to suffer a little, especially the criss cross workouts. Good luck, you'll come out a much stronger cyclist. Following this programme for 4 months last year resulted on one athlete adding 58 watts to his FTP, and moving his whole zones down, so his top end before was his zone 3-4 by the end of it

What you get:
• Video introduction and Welcome, including Crit and racing tip sheet
• Full test protocols for benchmarking and improvement, plus retesting sessions
• One-minute videos on Training Peaks set up and use, plus how-to PDF
• Information on all links to connect your training device and Training Peaks+
• Access to bike power software, FREE until March 2018
• ALL sessions based on YOUR heart rate metrics, option to use FREE power software
• Inbuilt ‘progression’ challenge, sessions get more challenging the fitter you get
• Full illustrated guides on all strength and conditioning sessions | warm up and cool down stretches
• A plan based on your chosen way of measuring your effort and improvement
• A programme based not on hours, but on fitness progression for your chosen event
• An invitation to the closed group Racestronger Facebook pages where you can share experiences, ask questions and find out more relating to your training

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How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
06:33:00 02:10:00
Strength x2
00:35:00 01:10:00
Custom x1
—— ——
Workouts Per Week Weekly Average Longest Workout
06:33:00 02:10:00
00:35:00 01:10:00
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Paul Gardner Head Coach Lovetri Race Team

Lovetri | Swimwerkx Race Team

Head Coach|Owner LovetriSwimwerkx Race Team
Founder online training plans

Ex GB Age Group athlete and Triathlon England Board Member. Head Coach and Coach Mentor [coach other coaches]

  • Ironman certified
  • BTF Level II Diploma
  • Training Peaks LII
  • Wattbike Power Trained

We support you in your goals, blending scientific based training proven at elite level around your work and personal life. You get fun effective functional training that delivers results.|

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

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.

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