Road-Preparation-Threshold Focus - L2A

Average Weekly Training Hours 06:58
Training Load By Week
Average Weekly Training Hours 06:58
Training Load By Week

Plan designed to prepare you for race season, for any discipline that requires a threshold focus. This plan focuses on building power and sustainability at threshold while maintaining a string base foundation built in previous phases.

Sample Day 1
1:16:00
71TSS
Over Under Intervals (2x10) - Power Based

The focus of this workout is to improve your ability to recover from above threshold efforts, and to increase your endurance at that level.

Sample Day 2
0:30:00
15.1TSS
30m AR - Power Based

Keep the power and HR easy

Sample Day 3
2:02:00
128.4TSS
6x6m TT intervals - Power Based

Warm Up, 6x6m TTs, Cool Down

6 Minute TT efforts are a good early season or maintenance workout to help you make the transition from base and longer threshold work into harder and more intense maximal workouts. These efforts should be done as hard as possible for each effort, but trying to put in a consistent power throughout.

Sample Day 5
2:40:00
130.9TSS
FTP Hills Reduced - Power Based

Warm Up
Start with 10 minutes of easy riding, to help get the legs moving, and warm. (55-65% FTP)
Starting increasing the effort slightly for the next 10 minutes going from 55% FTP to 70% FTP
FTP Hills Reduced
Ride for 2 hours in your endurance and tempo zones (55-95% FTP). When you come to hills, attack them with a 100% FTP Effort, targeting a total of 20 minutes of FTP climbing. The threshold efforts don't need to be all at once, they can be split up as you want. Think of this section as a very spirited Group ride, or a ride where you'd attack a couple longer climbs.
Cool down
Cool down with 10-30 minute of easy riding to help the body start to recover.

Sample Day 8
1:16:00
71TSS
Over Under Intervals (2x10) - Power Based

The focus of this workout is to improve your ability to recover from above threshold efforts, and to increase your endurance at that level.

Sample Day 9
0:30:00
15.1TSS
30m AR - Power Based

Keep the power and HR easy

Sample Day 10
2:02:00
128.4TSS
6x6m TT intervals - Power Based

Warm Up, 6x6m TTs, Cool Down

6 Minute TT efforts are a good early season or maintenance workout to help you make the transition from base and longer threshold work into harder and more intense maximal workouts. These efforts should be done as hard as possible for each effort, but trying to put in a consistent power throughout.

Joseph H Maloney
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JM Coaching LLC

I provide coaching for all levels of endurance cyclists. I specialize in Off-Road training with extensive experience racing at a professional level in both XCO and CX. I want to help you reach your goals and I know that the key to this is targeted purposeful workouts, and engagement. I take care of the numbers, you focus on giving it 100% towards you goals.