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Intervals for Road Racing - Intermediate - 4 Weeks

Author

Alex Quirk

All plans by this Coach

Length

4 Weeks

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

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x6
09:49:00 03:00:00
Strength x2
01:00:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
Bike
09:49:00 03:00:00
Strength
01:00:00 00:30:00

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.


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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