2 WEEK TAPER!!! ***GET FITTER***

Author

Simon Cirnski

All plans by this Coach

Length

2 Weeks

Typical Week

2 Day Off, 4 Bike

Longest Workout

3:00 hrs

Plan Specs

cycling road cycling beginner intermediate advanced masters weightloss time goal multi day power based tss 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.


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The 2-week training plan that will get you fresh and fit for your A PRIORITY RACE.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 08:42

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

2:33:00
181.7TSS
Mixed training: VO2max + Anaerobic Capacity

In the biggining you a good warmuo
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First part of the training is short riding in zone 2
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Main part of the training are combined VO2max & Anaerobic capacity intervals. You do 3 sets of intervals:

- 4min @ Z5
- 4min R= easy riding
- 1min @ Z6
- 3min R= easy riding
- 2min @ Z5
- 2min R= easy riding

Recovery between sets should be at least 5min long.
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After first intervals you do some (20-30min) of riding in zone 2 after that you do one fast 20min interval on the drops in zone 3
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In the end you can either do some more zone 2 riding or a short cooldown.

Sample Day 2

1:40:00
72.9TSS
Endurance with alternating intensity

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). Cadence should be self selected. Try to change intensity every 10min form upper to lower Zone 2.
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Do a short cooldown in the end

Sample Day 6

3:00:00
122.8TSS
Taper: Endurance

Do a 15-20min warm up to wake up the legs
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Main part of the training is Endurance riding in Zone 2 (55-75% FTP)
Cadence should be self selected.
This should be the last longer ride before your A priority race. (Make it as long as your race will be)
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Do a short cooldown in the end

Sample Day 8

1:45:00
102.3TSS
TTE interval - TIme to exhaustion - Taper

Fist we do 10min of easy riding to warm up our legs.
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Start training with zone 2 riding and after around 30min do a 105% FTP TTE interval. (105% of FTP until exhaustion - can be 10min can be 40min).
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The rest of the training should be done at zone 2 with short cool down.

Sample Day 9

2:06:30
99.6TSS
Functional Strength: Big gear efforts + Aerobic endurance

Start with a short 10min warm-up in zone 1/2
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Main part of the training is zone 2 riding with 6x15sec big gear accelerations. We do that in the hardest gear and we start at low speed (5-10km/h. We start accelerating for 15-20s or until we reach 90rpm cadence.

Power is not important in accelerations. Just give it your all.
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The rest of the training is done in zone 2 with short cool-down in the end.

Sample Day 11

1:30:00
73.7TSS
TTE interval - TIme to exhaustion - Taper

Fist we do 10min of easy riding to warm up our legs.
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Start training with zone 2 riding and after around 30min do a 120% FTP TTE interval. (120% of FTP until exhaustion - can be 4min can be 8min).
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The rest of the training should be done at zone 2 with short cool down.

Sample Day 12

1:30:00
59.3TSS
Easy bike ride + accelerations

Easy and short ride with few accelerations.

2 WEEK TAPER!!! ***GET FITTER***

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