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Intervals for Road Racing - Intermediate - 4 Weeks


Alex Quirk

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4 Weeks

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Plan Description

Would you like to improve your racing results but not sure if you want to commit to a coach. This is a simple 4 week program, designed to introduce you to interval training and periodisation. It's ideal for athletes who have experience in racing but not in structured training.

Program details:
- 3 Weeks of progressive difficulty, followed by an easy week.
- Ideal for time pressed athletes
- Power Based: detailed guide of of wattage, heart rate and RPE* zones for each session
- Can substitute recovery rides with days off for time pressed athletes
- Variety of sessions will give you some tools to coach yourself

*RPE: Rate of Perceived Effort

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
9:48 hrs 3:00 hrs
1:00 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
9:48 hrs 3:00 hrs
1:00 hrs 0:30 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • GPS

All supported devices

Alex Quirk

Endeavor Coaching

Endeavor is the passion project of coach Alex Quirk. After helping some riders progress from club racing to the higher echelons of the National Road Series. Alex decided to formalize his coaching activities with the creation of Endeavor Coaching Services. Since then endeavor has propelled riders towards success national and world championship events on both the road and track. We've worked with riders of all sorts: juniors, elites, masters, males and females.