12 Week HR Fitness Training Plan

Author

Pain Free Power

All plans by this Coach

Length

13 Weeks

Typical Week

3 Bike, 1 Strength

Longest Workout

4:00 hrs

Plan Specs

cycling road cycling beginner intermediate hr based tss based

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Summary

Structured HR training plan to help you get the most out of training with HR and allow you to understand better how this can quantify the intensity of your training.

Plan begins with a 20 minute FTHR test to help set zones which will be used throughout the 12 weeks. The sessions are then split to allow progression and recovery through the plan, cycling TSS levels accordingly to help give the most effective progression in the time scale.

The plan is quite manageable to fit around other commitments requiring an average of only 3h57m per week to complete cycling, with only one week a bit higher than this at 6h24m (of which 4h is one endurance ride at the weekend). The sessions included are a mix of indoor and outdoor riding so would require some form of trainer to complete some of the indoor sessions. It also includes an average of 10 minutes per week of off the bike conditioning, with some stretching, mobility, plyometrics and yoga mixed between the sessions. This is an area often overlooked by cyclists and is crucial for ensuring your get the most out of your time on the bike.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 04:19

Pain Free Power

Our head coach Iain Findlay has been involved in performance cycling since 2011, working with athletes from all areas of the sport. From beginner cyclists and triathletes to a client who has gone on to win gold at a Track World Cup event and multiple Kona qualifiers. With a background in bike fitting and currently undertaking an MSc in Sports Biomechanics, this led into a desire to work more closely with athletes through coaching where we take great pleasure in seeing our athletes succeed!

Back to Plan Details

Sample Day 1

0:58:00
61.3TSS
20 Minute FTHR Testing

Standard turbo trainer warm up of four ramped steps to bring HR up gradually, followed by 4 short activation sprints to wake the legs up. These to be completed sitting down and not maximal efforts, just enough of a change in intensity to get legs working.

Following the warm up a FTHR test is to follow. Attached is the link to the British Cycling 20 minute protocol on which this is based and giving a calculator to create HR training zones to use throughout this plan.

https://www.britishcycling.org.uk/zuvvi/media/bc_files/sportivetrainingplans/THRESHOLD_TEST.pdf

Sample Day 3

0:48:00
45.7TSS
20 Minute Sub Threshold (90%) HR Effort

Standard turbo trainer warm up of four ramped steps to bring HR up gradually, followed by 4 short activation sprints to wake the legs up. These to be completed sitting down and not maximal efforts, just enough of a change in intensity to get legs working.

Main body of the session to consist of a 20 minute effort at 90% FTHR. This effort will require some mental focus to keep intensity consistent. Try to keep cadence at about 90RPM during this effort so ensure that gear selection allows this to be maintained without HR being too high. This gear may need to drop during the 20 minutes to prevent the HR from creeping up.

Sample Day 5

0:25:00
25TSS
Yoga for Cyclists

Yoga for cyclists exercise video. Link to video below in description.

https://www.youtube.com/watch?v=YWzRE1BiAvw

Sample Day 7

2:15:00
126.6TSS
Road Ride - Muscle Endurance Builder

Warm up for around 30 minutes early in ride, spinning legs up to get HR up and mixing in some activation sprints to wake up the legs.

Session to include 2 half hour blocks concentrating in zone 3 HR (endurance). Allow at least 15 minutes recovery between each of these intervals to get HR back down to zone 2 and refocus before the next interval.

Cool down on ride home, getting HR more settled and spinning lactate build up out of legs.

Sample Day 10

1:04:00
58.8TSS
Varied Intensity Sub-Threshold Session

Standard turbo trainer warm up of four ramped steps to bring HR up gradually, followed by 4 short activation sprints to wake the legs up. These to be completed sitting down and not maximal efforts, just enough of a change in intensity to get legs working.

Following warm up move into 4 repeats of 6 minutes 90% and 3 minutes 55% HR efforts. Gear selection will need to be altered to keep cadence consistent at around 90RPM between the efforts.

Sample Day 11

0:57:00
45.3TSS
Endurance Builder (3 Interval)

Shortened warm up with three step ramp and 3 spin spin outs.

Session consisting of three active sessions at 70%, 80% and 90% FTHR for 10 minutes each.

3 light minutes recovering between each block spinning the legs out - cadence at 95+.

Ramp down for cool down finishing with 5 minute block in zone 1.

Sample Day 12

0:03:00
5TSS
Squat Matrix

24 x Deep Squat
24 x Split Squat Jumps (12 per leg alternating)
24 x Lunges (12 per leg alternating)
24 x Deep Squat Jumps

12 Week HR Fitness Training Plan

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