Styrkepröven LONG

Author

Simon Cirnski

All plans by this Coach

Length

8 Weeks

Typical Week

5 Bike, 2 Day Off

Longest Workout

7:00 hrs

Plan Specs

cycling road cycling beginner intermediate advanced masters weightloss power based hr 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.


Learn More about Structured Workouts.

Get in shape for one of Norwegians toughest race. This plan will take care of fundamentals you need for surviving a long time on the bike. The plan is more suitable for longer distances

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 13:13

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

0:37:00
19.3TSS
Active recovery

Short and easy spin that will get our legs ready for the next session
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Just do a short warm-up with 4x3min steps from 60% FTP to 75% FTP meanwhile ramping up the cadence from 100rpm to 120rpm. After the ramp up do a short coldown.

Sample Day 2

2:20:00
105.6TSS
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.
-----------
Do a short cooldown in the end

Sample Day 3

2:03:00
146.3TSS
Neuromuscular Power: Sprints

Do a 15-20min warm up to wake up the legs
-----------
Main part of the training is Endurance riding in upper and lower zone 2(Z2: Power: 55-75% or Hr)
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Every 12min you do a short 10-15s sprint
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Do a short cooldown in the end

Sample Day 4

2:50:00
133.6TSS
Aerobic endurance

Do a 15-20min warm up to wake up the legs
-----------
Main part of the training is Endurance riding in zone 2(Z2: Power: 55-75% or Hr). Try to get as much time as possible in zone 2. Cadence should be self selected and which works te best for you
-----------
Do a short cooldown in the end

Sample Day 6

2:12:00
117.9TSS
Muscular endurance INTENSIVE

Do a 15-20min warm up to wake up the legs
-----------
Main part of the training is Endurance riding in zone 2(Z2: Power: 55-75% or Hr).

In the middle of the training do 4x10
min at tempo pace (Z3: Power: 76-88% or Hr) with 3min recovery in between intervals (R=3min Z1).
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The rest of the training should be done in zone 2 and do a short cooldown in the end

Sample Day 7

4:20:00
178.9TSS
Aerobic endurance: LONG RIDE

Do a 15-20min warm up to wake up the legs
-----------
Main part of the training is Endurance riding in 2(Z2: Power: 55-75% or Hr). Try to get as much time as possible in zone 2. Cadence should be self selected and which works te best for you
-----------
Do a short cooldown in the end

Sample Day 9

2:40:00
121.4TSS
Endurance with alternating intensity

Do a 15-20min warm up to wake up the legs
-----------
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.
-----------
Do a short cooldown in the end

Styrkepröven LONG

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