Gain 20 Watts in 4 Weeks! Workout Builder with Power Ranges. 8 hrs/wk *NEW

Author

Simon Kessler

All plans by this Coach

Length

5 Weeks

Typical Week

1 Day Off, 6 Bike

Longest Workout

2:30 hrs

Plan Specs

cycling road cycling intermediate masters power based tss based

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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Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.

“Break your records and feel stronger than ever after following just 4 weeks of focused training!"



The problem with doing similar training each week and each month is that you never really improve significantly. To make big improvements in your power and fitness you have to train differently and test yourself in new ways. The training in this highly focused training plan will do just that and lead to new levels of speed and power. A 20+ watt improvement is very doable in just 4 weeks!


Plan Features

This training plan starts on a Monday

The plan is reuasble an unlimited amount of times

This plan works with power only (no heart rate zones)

Designed with the new Workout Builder - offering you more precise training with power ranges calculated automatically from your threshold power (FTP) saved in TrainingPeaks settings

Download each session automatically to your Garmin or Wahoo device

Download each session in many different files formats compatible with Zwift, Wahoo, TrainerRoad, Cyclops and more

Training plan description: This is the latest and improved version of this very popular training plan. It includes the latest power ranges feature from the TrainingPeaks workout builder. Following power ranges versus a power target number is easier to follow for most training situations. The power ranges will also convert automatically to a target number for smart trainers and indoor cycling apps.


The training plan focus includes two weeks of threshold intervals and muscular endurance training followed by two weeks of high-intensity V02 and above threshold intervals. Weekends are flexible to allow for group rides, social endurance rides, or even racing. Week 5 is a recovery/peak week and includes a power test to determine your improvements. This training plan averages around 8 hours/week for around 470-550 TSS/week. Prior to this plan you should have a good level of fitness and have been training consistently for 10+ weeks for a minimum of 5 hours/week. The plan recommends a 20-minute power test prior to starting the training plan (power test protocol included with plan on week 5).

Designed by former professional and multiple national champion coach Simon Kessler of Simon Says Cycling, coach Simon has coached for 25+ years and has enjoyed an incredible track record as a coach which includes state and national champions on multiple continents in road, track and mountain biking. Some of Simon’s clients have won world championship medals and worn the yellow jersey in the Tour de France. With this plan, you receive 30+ years of top-level experience in a super effective training plan that will lead to fast improvements.


Purchasing this plan includes: Email support from coach Simon directly to get your questions answered plus 1 month access to our membership community with Facebook live coaching calls every Wednesday & additional information on nutrition, race day preparation, strength training, warm-up protocols, mental training audios, and much more!


Questions: Please visit us on the web at simonsayscycling.com or email Simon at: simon@simonsayscycling.com


Training for another race or personal improvement goal? Checkout our other training plans for racing (road, time trial, criterium), centuries, gran fondos, base training, power gains, and more. Visit: simonsayscycling.com

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 07:55

Simon Kessler

Simon Says Cycling

Do you want to make real improvements but are often left frustrated with your progress?

Coach Simon Kessler's proven track record (since 2001) has helped everyday cyclists and professionals achieve their goals and attain new levels of satisfaction and fulfillment in their cycling.

Our training plans combine real-world experience with sports science and years of experience coaching cyclists from beginner to professional.

Learn more about our services at http://simonsayscycling.com

Back to Plan Details

Sample Day 1

1:21:00
90.8TSS
Threshold (Range)

Threshold intervals to build FTP.

The goal is to keep a smooth and consistent effort throughout the interval. These intervals are best performed on a flat terrain, steady climb, or indoor trainer.

Sample Day 2

1:10:00
67.4TSS
Big Gear (Range)

Big gear interval to develop muscular strength endurance.

The big gear interval is ideally performed on a route with no stops and on a relatively flat terrain (or indoor trainer). Stop if you have any knee or other pain.

This session is designed for both indoors and outdoors. You can increase the overall ride time in Zone 1-2 (optional).

Sample Day 3

1:11:00
84.5TSS
Threshold (Range)

Threshold intervals to build FTP.

The goal is to keep a smooth and consistent effort throughout the interval. These intervals are best performed on a flat terrain, steady climb, or indoor trainer.

Sample Day 5

2:30:00
147.3TSS
Tempo Progression (Range)

Tempo riding progressing in power to finish stronger than you started. 

If you are cycling on a rolling/hilly course you can go over the power zone on hills (and below target on downhills). Fuel up well and finish strong!

Sample Day 6

2:00:00
87.1TSS
Endurance (Range)

Endurance ride mostly in Zone 2. The ride intensity should feel neither easy or hard with fatigue slowly increasing over time.

Sample Day 8

1:31:00
107.7TSS
Threshold (Range)

Threshold intervals to build FTP.

The goal is to keep a smooth and consistent effort throughout the interval. These intervals are best performed on a flat terrain, steady climb, or indoor trainer.

Sample Day 9

1:25:00
84.3TSS
Big Gear (Range)

Big gear interval to develop muscular strength endurance.

The big gear interval is ideally performed on a route with no stops and on a relatively flat terrain (or indoor trainer). Stop if you have any knee or other pain.

This session is designed for both indoors and outdoors. You can increase the overall ride time in Zone 1-2 (optional).

Gain 20 Watts in 4 Weeks! Workout Builder with Power Ranges. 8 hrs/wk *NEW

$39.95 - Buy Now