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

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

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

Sample Day -8
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 -7
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 -3
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 -1
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 0
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 2
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 3
1:30:00
59.3TSS
Easy bike ride + accelerations

Easy and short ride with few accelerations.

Pulse Performance Coaching
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Pulse Performance

We are working with elite, juniors, amateurs and recreational cyclists and runners. In 2017 we had the pleasure to work with UWCT TimeTrial World champion and three national champions in RR and TT.