Entry Level 4 Week Program

Author

Bosseau Boshoff

All plans by this Coach

Length

4 Weeks

Typical Week

6 Bike, 1 Day Off

Longest Workout

3:00 hrs

Plan Specs

cycling road cycling beginner hr based

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

Stats

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

Bosseau Boshoff

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

Back to Plan Details

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

Entry Level 4 Week Program

$25.00 - Buy Now