Entry Level 4 Week Program

Average Weekly Training Hours 08:35
Training Load By Week
Average Weekly Training Hours 08:35
Training Load By Week

A 4 week basic traing plan for someone who only has an hour to train in the week

Sample Day 1
1:00:00
70TSS
4 Min Burners HR

Sample Day 2
1:00:00
75TSS
FAST ONE

10min Warmup to L3
do:
10 x  1min L4 1min rest
do 4x 3min L4 Big Gear Sprints 2min rbi
10min Recovery bring HR down nice and Easy

Sample Day 3
1:15:00
83.2TSS
Power Climb

10Min Warm Up 10 x 1min Over and Under 3min Recovery 1 x 8min B/G L4 or Climb 4 min rest 1 x 8min B/G L4 or Climb 4 min rest 1 x 8min B/G L4 or Climb Ride easy till End

Sample Day 4
1:00:00
62.2TSS
POWER HOUR

Power Hour 10 Min Warm Up Getting HR Up to L3 4 x 30 Sec Sprints 30 sec Rest (1 Big Gear 1 Med Gear 1 Light Gear 1 Any Gear0 3 Min Easy 4 x 1 Min (1 Big Gear 1 Med Gear 1 Light Gear 1 Any Gear0 1 Min Rbi 3 Min Easy Repeat Both Blocks Continue to ride till Hour is up

Sample Day 5
1:00:00
INDOOR PROGRAM

INDOOR PROGRAME 50min This is to teach you a proper pedal stroke WARM UP 10:00 easy spinning, gradually bringing your levels from 0 to 1 DRILLS 3 x 3:00 ILT w/30 sec rest after each set -- do each repeat as 20sec left Leg, 10sec change legs. 20sec Right leg. Repeat 6 times. 20:00 straight time trial effort @75% intensity 5min L2/10min L3/5min L2 Concentrate on a smooth round pedal stroke Spin easy through the end of the session

Sample Day 6
3:00:00
150TSS
3 Hour Group Ride

Sample Day 8
1:00:00
70TSS
4 Min Burners HR

Bosseau Boshoff
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INFINITA

Bosseau Boshoff is a UCI Level 2 Coach who has coached and managed riders since 1998. He has trained more then 40 National Team riders and worked with National Teams at Worlds and Continental Championship