Threshold CYCLING Training Plan (Intermediate 6 week Plan) - Start Any Monday + Reusable

Average Weekly Training Hours 04:47
Training Load By Week
Average Weekly Training Hours 04:47
Training Load By Week

“Training for excellence, with excellent training.”

Windtrainer SessionAbility to cycle at a Threshold Intensity is a key determinant of cycling fitness. By enhancing your fitness whilst at Threshold Intensity by definition you will be a fitter, faster cyclist.

Designed for Intermediate cyclists and triathletes who are looking to enhance their ability to cycle at Threshold Intensity, you can use this programme as part of your base training to set you up prior to a specific Build phase or as the final 6 weeks prior to an event to maximise your fitness prior to it.

Crafted by myself, Ray Boardman PGDipSportsMed, PGDipRehab, PGCertSc (Exercise Science), BSc (Anatomy), DipSportsStudies this plan encapsulates my passion for the sport, my experience from completing dozens of cyclists and triathletes to sporting success.

Being 6 weeks in duration (you can start this programme any time and reuse it), this plan starts with a fitness test to determine your Threshold HR and also includes one in Week 6 so you can see your improvement. Each week contains a long ride, a higher intensity session and a steady ride. You will build up to a 3 and a half hour ride. To successfully use this programme you need to be using a Heart Rate monitor in order to track your progress and measure your intensity.

Prior to using this plan, you should be able to cycle comfortably for two hours.

I’m one of the very few people to stand behind their Training Plans on Training Peaks. I offer a Money back guarantee with all my training plans. If you are not happy with the programme for whatever reason touch base with me and I’ll make it right. If I can’t make it right (like you think my nose is crooked or my eyes funny) I’ll give you your money back.

Purchase of this plan gives you access to my fortnightly coaching calls where you can ask myself any training or racing related questions.

Questions? Please visit us on the web at www.CoachRay.nz or email myself directly at: coachray@coachray.nz

Training for another race distance? We also have training plans for various cycling and triathlon events, too.

Sample Day 2
0:46:00
54.7TSS
Bike - Carmichael Field Test

10min WU Level II;
8min Level IV-V TT;
10min Level II RI;
8min Level IV-V TT;
10min CD Level I-II;
10min Stretching

Sample Day 4
1:00:00
30TSS
Bike - Steady 60min (HR)

Bike 60min Level II; Finish with 10min stretching

Sample Day 6
2:00:00
60TSS
Bike - Long 2:00hr (HR)

Bike 2:00hr Level II; Finish with 10min Stretching

Sample Day 9
1:10:00
66.7TSS
Bike - Quad Crusher I (HR)

10min WU Level II;
3x 10min Level IV (stand every 2min stand and attack for 12-15 pedal strokes), 10min Level II RI;
10min CD Level I-II;
10min Stretching

Sample Day 11
1:00:00
30TSS
Bike - Steady 60min (HR)

Bike 60min Level II; Finish with 10min stretching

Sample Day 13
2:20:00
93.3TSS
Bike - Long 2:20hr (HR)

Bike 2:00hr Level II; Finish with 10min Stretching

Sample Day 16
1:00:00
65TSS
Bike - Quad Crusher II (HR)

10min WU Level II;
2x 15min Level IV (stand every 2min stand and attack for 12-15 pedal strokes), 10min Level II RI;
10min CD Level I-II;
10min Stretching

Ray Boardman
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QWIK KIWI Coaching

I am a triathlon and running coach for first timers and recreational athletes. Visit my website (www.coachray.nz) for great content that is FREE or contact me directly for how you can become a member of Team Qwik Kiwi as I train you to achieve your athletic goals.