Cat 4 Racing Improvement (UK)

Average Weekly Training Hours 05:24
Training Load By Week
Average Weekly Training Hours 05:24
Training Load By Week

This 6week plan is ideal for anyone wanting to be more competitive in the Cat 4 racing. This plan will help build all the energy systems required for improving your ability to remain in the pack, be more dominant leaving you fresh at the end to earn some points.

Sample Day 2
1:00:00
75TSS
Turbo Tempo with VO2 Lifts 10

40mins to ride at Tempo Power Zone 3 (xxxw-xxxw), whilst maintaining a cadence above 95+rpm. Every 10mins lift your cadence to over 100rpm to increase the power to VO2 Power Zone 5 (xxxw-xxxw). Once you are upto the VO2 Powerband hold this effort for 1minute, then settle back down to Tempo Zone. This is to be repeated every 10minutes. NOTE: Aim to be at the VO2 Range within 5seconds!
WARM UP:
WU:
• 3 min light
• 6 min progressive to Zone 5
• 2 min easy
• 2 min to include - 3 x 6s accelerations to activate
• 3 mins easy ...Then you can begin the planned session.
Notes:
1. Progressive means building to the power zone over the 6 minutes. Only in the last 1 min do you get to Z5
2. 6 second accelerations are sprints & for a whole 6 seconds!
COOL DOWN:
CD:
10mins cool down looking to drop the resistance/effort gradually over the 10mins.

Sample Day 4
0:55:00
65TSS
Turbo SweetSpot 2x15

To ride at SweetSpot Power (xxxw-xxxw), whilst maintaining a cadence above 95+rpm. 2x15mins, with 5mins Active Recovery (100w) in between. Don't forget to hit the Lap button. WARM UP: WU: • 3 min light • 6 min progressive to Zone 5 • 2 min easy • 2 min to include - 3 x 6s accelerations to activate • 3 mins easy ...Then you can begin the planned session. Notes: 1. Progressive means building to the power zone over the 6 minutes. Only in the last 1 min do you get to Z5 2. 6 second accelerations are sprints & for a whole 6 seconds! COOL DOWN: CD: 10mins cool down looking to drop the resistance/effort gradually over the 10mins

Sample Day 6
1:20:00
105TSS
Hour or Power

60mins of Focussed Tempo Z3 Power.
Cadence range 90-100rpm.
Power range to be xxx-xxxw

Sample Day 7
1:45:00
105TSS
Endurance with Specific Efforts

To ride at your Zone 2 Endurance Power with the following efforts to be performed. Allow 10mins easy pedalling after each effort.
1x20mins at SweetSpot Power xxx-xxxw
2x5mins at Zone 5 Power - xxx-xxxw
3x1mins at Zone 6 power - xxx-xxxw


WARM UP:
WU:
• 3 min light
• 6 min progressive to Zone 5
• 2 min easy
• 2 min to include - 3 x 6s accelerations to activate
• 3 mins easy ...Then you can begin the planned session.
Notes:
1. Progressive means building to the power zone over the 6 minutes. Only in the last 1 min do you get to Z5
2. 6 second accelerations are sprints & for a whole 6 seconds!
COOL DOWN:
CD:
10mins cool down looking to drop the resistance/effort gradually over the 10mins.

Sample Day 9
1:00:00
75TSS
Turbo Tempo with VO2 Lifts 10

40mins to ride at Tempo Power Zone 3 (xxxw-xxxw), whilst maintaining a cadence above 95+rpm. Every 10mins lift your cadence to over 100rpm to increase the power to VO2 Power Zone 5 (xxxw-xxxw). Once you are upto the VO2 Powerband hold this effort for 1minute, then settle back down to Tempo Zone. This is to be repeated every 10minutes. NOTE: Aim to be at the VO2 Range within 5seconds!
WARM UP:
WU:
• 3 min light
• 6 min progressive to Zone 5
• 2 min easy
• 2 min to include - 3 x 6s accelerations to activate
• 3 mins easy ...Then you can begin the planned session.
Notes:
1. Progressive means building to the power zone over the 6 minutes. Only in the last 1 min do you get to Z5
2. 6 second accelerations are sprints & for a whole 6 seconds!
COOL DOWN:
CD:
10mins cool down looking to drop the resistance/effort gradually over the 10mins.

Sample Day 11
0:55:00
65TSS
Turbo SweetSpot 2x15

To ride at SweetSpot Power (xxxw-xxxw), whilst maintaining a cadence above 95+rpm. 2x15mins, with 5mins Active Recovery (100w) in between. Don't forget to hit the Lap button. WARM UP: WU: • 3 min light • 6 min progressive to Zone 5 • 2 min easy • 2 min to include - 3 x 6s accelerations to activate • 3 mins easy ...Then you can begin the planned session. Notes: 1. Progressive means building to the power zone over the 6 minutes. Only in the last 1 min do you get to Z5 2. 6 second accelerations are sprints & for a whole 6 seconds! COOL DOWN: CD: 10mins cool down looking to drop the resistance/effort gradually over the 10mins

Sample Day 13
1:20:00
105TSS
Hour or Power

60mins of Focussed Tempo Z3 Power.
Cadence range 90-100rpm.
Power range to be xxx-xxxw