ENDURANCE Development Polarised Training Program (Power-Based) - 8 Weeks - 8-12 Hrs/Week

Author

Tom Bell

All plans by this Coach

Length

8 Weeks

Typical Week

1 Day Off, 6 Bike

Longest Workout

4:00 hrs

Plan Specs

cycling road cycling power based

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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.

A STRUCTURED PROGRAM SPECIFICALLY DESIGNED TO BUILD YOUR ENDURANCE AND FATIGUE RESISTANCE


This plan has been built specifically for EXPERIENCED and ADVANCED Road, MTB and CX cyclists seeking build their endurance capacity for general fitness improvement and to prepare for long duration riding or events.

KEY FEATURES:



  • Built using TrainingPeaks’ Workout Builder

  • All workouts exportable to .FIT, .ZWO, .ERG formats

  • Polarised Intensity Distribution

  • Large variety of interval workouts

  • All workouts designed for power meter users

  • Progressive TSS load for sustained improvement throughout 8 week period

  • Each workout’s purpose and key adaptations clearly communicated


PLAN GOALS:



  • Improve endurance capacity over the course of the plan

  • Create a fulfilling program that breeds motivation and enthusiasm to train

  • Build greater muscular endurance

  • Provide varied workouts for greater adaptive signalling

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 10:38

Tom Bell

tombell.co

Individualised, data-driven performance coaching and training programs for MTB XCO, MTB Marathon and Cyclocross athletes. We combine our real-world, elite-level experience at national team, UCI MTB World Cup and World Championship-level with leading science and expert data analysis skills to provide effective and actionable programs for our athletes, all whilst offering the educational and motivational support needed for true potential to be reached.

Back to Plan Details

Sample Day 1

1:45:00
96.7TSS
Threshold: 4x8M

25M building up to 60-70% FTP to warm up.

4x8M @ 85-95% FTP, taking 3M of easy spinning for active recovery between intervals (roughly 40-50% FTP, but coasting and light pedalling is fine too).

Remaining time up to 1H45M @ 60-70% FTP.

PURPOSE: Increases FTP (Functional Threshold Power - max sustainable 1H steady-state power) by helping to improving the lactate threshold, i.e. where blood lactate begins to accumulate exponentially in the blood. This training aims to shift the threshold “to the right” by training body to process and clear lactate more efficiently and at higher intensities.

Sample Day 2

1:30:00
63.4TSS
Endurance: Fasted Ride

1.5H @ 60-70% FTP in fasted state.

PURPOSE: Enhances aerobic fitness by stimulating greater mitochondrial biogenesis (production of mitochondria - the power house of the cell), enhanced capillarization in the muscles, development of slow-twitch muscles fibres and trains body to more efficiently use fat as primary fuel source.

Sample Day 3

1:00:00
24.62TSS
Recovery: Easy Ride

1H @ ~50% FTP.

PURPOSE: Allow the body to adapt and super-compensate to the stress of previous challenging workouts to enable greater fitness and performance. Also important for mental and muscular recovery to avoid burnout or injury. A recovery ride maintains the rhythm of training without adding additional stress.

Sample Day 4

1:30:00
61.5TSS
Endurance: Fasted Undulating Aerobic Ride

1H30 alternating between roughly 5M @ 55-65% FTP and 5M 65-75% FTP. Warm up initially by building up from 50-70% FTP and cool down with 10M reducing from around 70% to 45% FTP.

Feel free to change up cadence throughout ride from a lower level of ~75-85RPM and upper level of 95-105RPM.

Try to do this ride fasted (i.e. before breakfast) if possible.

If doing this ride outdoors, and the undulating power is not practical, then just keep power between 50-75% FTP.

PURPOSE: This workout serves to target and develop the aerobic energy system and encourages adaptations like greater mitochondrial biogenesis (production of mitochondria - the sites within the muscle cells where aerobic metabolism takes place), enhanced capillarization in the muscles (more blood vessels for the blood to both travel to and from the muscles through), and optimises substrate (fuel source) utilisation to allow the body to combust greater amounts of lipids (fat) at greater power outputs in preference to glycogen, which the body only has limited stores of.

Sample Day 6

1:30:00
62.99TSS
Endurance: Short Steady Ride

1.5H @ 60-70% FTP. 

Feel free to change up cadence and switch between the lower and higher end of Zone 2.

PURPOSE: Enhances aerobic fitness by stimulating greater mitochondrial biogenesis (production of mitochondria - the power house of the cell), enhanced capillarization in the muscles, development of slow-twitch muscles fibres and trains body to more efficiently use fat as primary fuel source.

Sample Day 7

2:45:00
116.2TSS
Endurance: Steady Ride

2H45M @ 60-70% FTP. 

Keep intensity in check wherever possible, but don't stress straying into Zone 1 on downhills or Zone 3 on steeper climbs.

PURPOSE: Enhances aerobic fitness by stimulating greater mitochondrial biogenesis (production of mitochondria - the power house of the cell), enhanced capillarization in the muscles, development of slow-twitch muscles fibres and trains body to more efficiently use fat as primary fuel source.

Sample Day 8

1:00:00
24.62TSS
Recovery: Easy Ride

1H @ ~50% FTP.

PURPOSE: Allow the body to adapt and super-compensate to the stress of previous challenging workouts to enable greater fitness and performance. Also important for mental and muscular recovery to avoid burnout or injury. A recovery ride maintains the rhythm of training without adding additional stress.

ENDURANCE Development Polarised Training Program (Power-Based) - 8 Weeks - 8-12 Hrs/Week

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