4 WEEK CLIMBING EXPERT!!!

Average Weekly Training Hours 11:41
Training Load By Week
Average Weekly Training Hours 11:41
Training Load By Week

4 week long training plan to increase your strength and climbing abilities. Can be used for climbing races or hilly granfondos.

Sample Day 2
2:13:15
147.6TSS
Sprints +Fatigue resistance VO2max Intervals

Do a 15-20min warm up to wake up the legs
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Main part of the training are 3 max sprints. With every sprint you shorten the recovery time form 3 to 1,5min
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Second part of the training is 6x2'30 min at VO2 in Zone 5 (VO2: Power: 106-130% or Hr). Cadence should be self selected.
Rest after intervals should be no longer then 3min of easy riding.

Intervals should be done on a short climb.
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The rest of the ride should be done in zone 2 with short cooldown in the end

Sample Day 3
2:45:00
125.3TSS
Aerobic Endurance

In the biggining do a short 10-15min warmup
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Main part of the training is zone 2 (endurance) riding on the flat terrain.
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In the end do a short cool down.

Sample Day 4
2:33:00
184.1TSS
Mixed training: VO2max + Anaerobic Capacity

In the biggining you a good warmuo
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First part of the training is short riding in zone 2
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Main part of the training are combined VO2max & Anaerobic capacity intervals. You do 3 sets of intervals:

- 4min @ Z5
- 4min R= easy riding
- 1min @ Z6
- 3min R= easy riding
- 2min @ Z5
- 2min R= easy riding

Recovery between sets should be at least 5min long.
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After first intervals you do some (20-30min) of riding in zone 2 after that you do one fast 20min interval on the drops in zone 3
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In the end you can either do some more zone 2 riding or a short cooldown.

Sample Day 5
1:00:00
26.9TSS
Coffee ride

Short and easy spin for recovery before the race.

Sample Day 6
2:10:00
128.6TSS
CLIMBING: Medium climbs

In the biggining do a short 10-15min warmup
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First part of the training is nice and easy ednurance riding in zone 2.
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Main part of the training are 2-3 medium (15-20min) long climb.The intensity on the climbs can vary between 85-100% FTP.
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The rest of the ride should be done at zone 2 with short cool down in the end.

Sample Day 7
2:45:00
125.3TSS
Aerobic Endurance

In the biggining do a short 10-15min warmup
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Main part of the training is zone 2 (endurance) riding on the flat terrain.
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In the end do a short cool down.

Sample Day 9
2:00:00
109.97TSS
Climbing: Strength training

In the biggining do a short 10-15min warmup
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First part of the training is strength training on the climb. Do a 2 x 15min climb with the next protocol:

- 5min Zone 3 @50rpm
- 5min Zone 3/Zone 4 @ 65rpm
- 5min Zone 4 @ 80rpm
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Recovery between sets should be around 10-15min long with Zone 2 riding.
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The rest of the ride should be done in Zone 2 with short cool down in the end.

Pulse Performance Coaching
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Pulse Performance

We are working with elite, juniors, amateurs and recreational cyclists and runners. In 2017 we had the pleasure to work with UWCT TimeTrial World champion and three national champions in RR and TT.