***6h PER WEEK TO BEST SHAPE***
Author
Simon Cirnski
All plans by this CoachLength
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
Sample Day 1
Short and easy spin before testing
Sample Day 2
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
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
Sample Day 6
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.
Sample Day 7
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.
Sample Day 9
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.
Sample Day 11
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.