"A" RACE PREPARATION ***100 days to get fit***

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 09:58

The 15-week training plan that will get you in best possible shape for your most important race of the year.

Sample Day 1
1:30:00
82.5TSS
Sweetspot intervals 2x15'

Do a 15-20min warm up to wake up the legs
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Main part of the training are 3x10min in Zone 3A (SST: Power: 88-95% or Hr). Cadence should be self selected.
Rest should be no longer then 5min easy riding.
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The rest of the ride should be done in zone 2 with short cooldown in the end

Sample Day 2
2:00:00
92.4TSS
Endurance with cadence drills

Do a 15-20min warm up to wake up the legs
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Main part of the training Endurance riding in zone 2(Z2: Power: 55-75% or Hr). Cadence should be self selected. In between you do a 5x2min at high cadence (110rpm). Rest between intervals should be 3min at zone 2 with self selected cadence.
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The rest of the ride should be done in zone 2 with short cooldown in the end

Sample Day 3
2:10:00
127.5TSS
Tempo interval 40'

Do a 15-20min warm up to wake up the legs
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Main part of the training 1x40min in Zone 3 (TEMPO: Power: 75-90% or Hr). Cadence should be self selected.
Rest after interval should be no longer then 5min of easy riding.
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The rest of the ride should be done in zone 2 with short cooldown in the end

Sample Day 4
0:37:00
19.3TSS
Recovery

Short and easy spin that will get our legs ready for the next session
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Just do a short warm-up with 4x3min steps from 60% FTP to 75% FTP meanwhile ramping up the cadence from 100rpm to 120rpm. After the ramp up do a short coldown.

Sample Day 5
1:50:45
130.2TSS
Neuromuscular Power: Sprints

Do a 15-20min warm up to wake up the legs
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Main part of the training is Endurance riding in upper and lower zone 2(Z2: Power: 55-75% or Hr)
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Every 12min you do a short 10-15s sprint
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Do a short cooldown in the end

Sample Day 6
2:00:00
92.4TSS
Endurance with cadence drills

Do a 15-20min warm up to wake up the legs
-----------
Main part of the training Endurance riding in zone 2(Z2: Power: 55-75% or Hr). Cadence should be self selected. In between you do a 5x2min at high cadence (110rpm). Rest between intervals should be 3min at zone 2 with self selected cadence.
-----------
The rest of the ride should be done in zone 2 with short cooldown in the end

Sample Day 8
1:25:00
80.1TSS
Sweetspot intervals 2x15'

Do a 15-20min warm up to wake up the legs
-----------
Main part of the training are 2x15min in Zone 3A (SST: Power: 88-95% or Hr). Cadence should be self selected.
Rest should be no longer then 5min easy riding.
-----------
The rest of the ride should be done in zone 2 with short cooldown in the end

Pulse Performance Coaching
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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.