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9 Week Build with weights

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Cycle Lab

All plans by this Coach
No Ratings

Length

10 Weeks

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

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.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
8:47 hrs 2:30 hrs
Strength x4
2:39 hrs 1:00 hrs
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
8:47 hrs 2:30 hrs
Strength
2:39 hrs 1:00 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Brett Grieve

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.

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