9 Week Build with weights

Average Weekly Training Hours 11:27
Training Load By Week
Average Weekly Training Hours 11:27
Training Load By Week

8-12 hrs per week, power based periodised training plan incorporating 30/15 HIIT and VO2 Max intervals from 4 x 4 min building to 4 x 8 min. Two hard weeks, one recovery week.

Based on research from Stoggl T and Sperlich B "Polarized training has greater impact on key endurance variables than threshold, high intensity or high volume training" Frontiers in Physiology, 2014.

Sample Day 1
1:00:00
68.2TSS
30:15 Sprints 10

High Intensity Interval Training (HIIT) as described by Ronnestad BR et al in the Scandinavian Journal of Medicine & Science in Sports 2015.

Aim: Develop VO2 max and muscular endurance through sustained time at high power and HR.

Sample Day 2
1:40:00
85.3TSS
L2s Aerobic with Sprints 1

Steady aerobic ride with 6 x 10s MAX sprints at the end. 3 -5 min recovery between efforts, your HR should be middle of Zone 2 or lower before the next effort starts. Practice gear selection and staying a low as possible while sprinting.

Technique is free - standing/ seated - find out what gets you max power and max speed!

For the warm up and cool down, maintain high rpm and low load, gradually tapering up (down) from the main set. Stretch well afterwards.

Sample Day 3
2:30:00
115.5TSS
L2s: Aerobic with Sprints 150

Steady aerobic ride with two sets of sprints to keep the anaerobic system awake.

Sample Day 4
1:10:00
87.3TSS
L5: Vo2max 4 x 4

4 x 4 min Intervals today! Develops VO2 Max, muscular endurance, and aerobic.

Sample Day 5
1:40:00
85.3TSS
L2s Aerobic with Sprints 1

Steady aerobic ride with 6 x 10s MAX sprints at the end. 3 -5 min recovery between efforts, your HR should be middle of Zone 2 or lower before the next effort starts. Practice gear selection and staying a low as possible while sprinting.

Technique is free - standing/ seated - find out what gets you max power and max speed!

For the warm up and cool down, maintain high rpm and low load, gradually tapering up (down) from the main set. Stretch well afterwards.

Sample Day 6
2:30:00
115.5TSS
L2s: Aerobic with Sprints 150

Steady aerobic ride with two sets of sprints to keep the anaerobic system awake.

Sample Day 8
1:00:00
68.2TSS
30:15 Sprints 10

High Intensity Interval Training (HIIT) as described by Ronnestad BR et al in the Scandinavian Journal of Medicine & Science in Sports 2015.

Aim: Develop VO2 max and muscular endurance through sustained time at high power and HR.

Brett Grieve
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Cycle Lab

I am a cycling coach based in Christchurch New Zealand, specialising in road and time trialling.

I compete in the Calder Stewart Cycling Series, and have done so for the last 5 years. I have competed in the Tour of Southland several times and the NZ Cycle Classic and Elite Road Nations and Age Group Nationals.

Highlights include KOM NZ Cycle Classic Day 1, 2018, 9th Elite Men 40km ITT at the Elite Nationals in Jan 18, and 5th in the 2016 Elite Series, Elite Men.