***6h PER WEEK TO BEST SHAPE***

Author

Simon Cirnski

All plans by this Coach

Length

10 Weeks

Typical Week

4 Bike, 3 Day Off

Longest Workout

2:30 hrs

Plan Specs

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

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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.

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.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 06:46

Pulse Performance Coaching

Pulse Performance

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.

Back to Plan Details

Sample Day 1

0:45:00
30.1TSS
Endurance

Short and easy spin before testing

Sample Day 2

1:11:00
86.5TSS
FTP Test

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 4

1:20:00
74.4TSS
Sweatspot 4x6'

Take around 15-20min to do a good warmup.
-------------
After that do 4x6min @ 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 cool down in the end

Sample Day 6

1:45:00
80.4TSS
Endurance

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
-------------
In the end do a short cool down.

Sample Day 7

1:45:00
80.4TSS
Endurance

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
-------------
In the end do a short cool down.

Sample Day 9

1:21:00
74.9TSS
Sweatspot 3x8'

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.

Sample Day 11

1:21:00
74.9TSS
Sweatspot 3x8'

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.

***6h PER WEEK TO BEST SHAPE***

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