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WATTS UP! A 15-Week Power Building Program for Masters Cyclists

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WATTS UP! A 15-Week Power Building Program for Masters Cyclists


Dr. Tyrone Holmes, Ed.D.

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3 (3)


15 Weeks

Plan Description

Welcome to Watts Up! This 15-week power building program for masters cyclists is designed to increase your functional threshold power (FTP), aerobic capacity (VO2 Max), anaerobic capacity and neuromuscular power. It differs from the 12-Week Watts Up! power building program in that it offers older legs more opportunity for rest and recovery. As you implement this plan, please keep the following points in mind:

1. This is a very hard training program so you should be in excellent physical condition from the start.
2. The plan consists of five, 21-day mesocycles. As such, it takes a 16/5 training approach (16 days of relatively hard training with 5 days of recovery).
3. Make sure you actually recover during the recovery block - you'll need it!
4. Ride frequency is 5 days/week.
5. Some of the workouts will require an indoor trainer (e.g., Pyramid Intervals, Single-Leg Training and Pyramid Intervals: Constant Cadence).
6. There are two high-intensity workouts each week. These are the "bread and butter" workouts that will increase your power output. Your aim is to be at full strength for each of these high-intensity workouts. There is also one long ride each week designed to maintain your aerobic endurance.
7. There is a Field Test (FT) the final week of each mesocycle to assess your progress.
8. Intensity is measured via FTP-based power levels for every workout. Therefore, you'll need to know your FTP and training zones. If you don't, use the Field Test to determine your FTP and create training zones using the power-based levels proffered by Dr. Andy Coggan and Hunter Allen.

Let me know if you have any questions and have fun!

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
06:39:00 02:30:00
Workouts Per Week Weekly Average Longest Workout
06:39:00 02:30:00

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Tyrone Holmes

Holmes Fitness Coaching, LLC

PLEASE NOTE: I am not currently accepting new athletes for one-on-one coaching!
I provide Cycle-Max Coaching for athletes who want to improve their performance on the bike and Healthy Life Coaching for individuals who want to lose weight, enhance their fitness and live a healthier lifestyle. I specialize in helping cyclists and multisport athletes achieve their performance goals by increasing power on the bike.

  • 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.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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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