***6h PER WEEK TO BEST SHAPE***
Author: Simon Cirnski
Length: 10 Weeks
Tags: cycling, road cycling, beginner, intermediate, advanced, masters, weightloss, power based, hr based, base period
Typical Week: 4 Bike, 3 Day Off
Longest Workout:
2:30 hrs
Author: Simon Cirnski
Length: 10 Weeks
Tags: cycling, road cycling, beginner, intermediate, advanced, masters, weightloss, power based, hr based, base period
Typical Week: 4 Bike, 3 Day Off
Longest Workout:
2:30 hrs
***6h PER WEEK TO BEST SHAPE***
The plan is based on short weekly durations with high-intensity training. If you are a bit packed up with all the everyday stuff this plan is the right for you. In 10 weeks it'll challenge you to get the most out of your performance.
Short and easy spin before 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.
Take around 15-20min to do a good warmup.
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After that do 4x6min @ Zone 3. (P: 85-95%)
Rest between intervals should be 5min long with easy pedaling.
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The rest of the training should be done in zone 2 with short cool down in the end
Start with few minute of warm up.
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After that the majority of the session should be done in Zone 2 (P: 60-75% or Hr). Do not go over Zone 3
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In the end do a short cool down.
Start with few minute of warm up.
--------------
After that the majority of the session should be done in Zone 2 (P: 60-75% or Hr). Do not go over Zone 3
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In the end do a short cool down.
Take around 15-20min to do a good warmup.
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After that do 3x8min @ Zone 3 (P: 85-95%). Rest between intervals should be 5min long with easy pedaling.
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The rest of the training should be done in zone 2 with short cooldown.
Take around 15-20min to do a good warmup.
------------
After that do 3x8min @ Zone 3 (P: 85-95%). Rest between intervals should be 5min long with easy pedaling.
------------
The rest of the training should be done in zone 2 with short cooldown.
We are working with elite, juniors, amateurs and recreational cyclists and runners. In the lest 3 years we had the pleasure to work with UWCT TimeTrial World champion and three national champions in RR and TT riders.