12 week BASE!! (8-10h)Get the best preparation for new season

Average Weekly Training Hours 08:55
Training Load By Week
Average Weekly Training Hours 08:55
Training Load By Week

This plan is suitable for beginner and more advanced cyclist. The plan will take care of your performance and will get you in shape for SST and FTP building. The plan starts with FTP test to assess your performance and determinate your training zones.

Plan focuses on our Aerobic endurance, strenght and speed skills.

Sample Day 1
0:30:00
16.1TSS
Recovery

Short and easy recovery ride.

Sample Day 2
0:56:00
73.9TSS
Testing

Testing for determinating FTP and FTHR. 20min averages for allout interval represent your FTP and FTHR. 3min and 20min intervals should be done as hard as you can go.

Sample Day 3
2:00:00
91.1TSS
Endurance ride

Start with few minute of warm up. After that the majority of the session should be done in zone 2 (Power or Hr). In the end do a short cool down.

Sample Day 4
1:30:00
86TSS
Sprints

After a good warm up. Do 2 sets of 4 short sprints. Rest between sprint should be 2min long and rest between sets should be 10min long.

Sample Day 6
2:00:00
91.1TSS
Endurance ride

Start with few minute of warm up. After that the majority of the session should be done in zone 2 (Power or Hr). In the end do a short cool down.

Sample Day 7
2:00:00
91.1TSS
Endurance ride

Start with few minute of warm up. After that the majority of the session should be done in zone 2 (Power or Hr). In the end do a short cool down.

Sample Day 8
0:30:00
16.1TSS
Recovery

Short and easy recovery ride.

Pulse Performance Coaching
|
Pulse Performance

We are working with elite, juniors, amateurs and recreational cyclists and runners. In 2017 we had the pleasure to work with UWCT TimeTrial World champion and three national champions in RR and TT.