Time Crunched: Threshold Development Training Program (8 Weeks)

Author

Tom Murray

All plans by this Coach

Length

8 Weeks

Typical Week

2 Day Off, 4 Bike, 1 Strength

Longest Workout

3:00 hrs

Plan Specs

cycling road cycling beginner intermediate advanced masters power based strength base period

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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.

Develop your threshold fitness and head into the winter months with a great starting point for your base training. Threshold is the point at which aerobic meets anaerobic fitness and a good ability to hold and maintain effort at this intensity is key to many areas of a successful ride. By taking on this 8 week training program and pairing the sessions with your power meter you will be pushed to a hard but achievable level of training, complete two FTP test's to track changes and adaptions and benefit from former British Professional rider Tom Murray's in depth training knowledge.

Training is based on availability of 4 rides per week and requires a mix of indoor and outdoor training.

Plan is ideal for those timed crunched and looking for short sessions during a busy week.

This training program is put together for those using a power meter.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 04:56

Tom Murray

Tom Murray Cycling

Professional Cycle Coaching Services
Cycling Equipment and Products
www.tommurraycycling.co.uk

Back to Plan Details

Sample Day 1

1:16:00
80.1TSS
FUNCTIONAL THRESHOLD TEST (POWER / HR)

First target of the training program is to establish where your current threshold levels are. Once we have that information we can make sure that each and every session to come is specific to you and your level in order to get the best results over the period of time.

This test is tough, it should be done on a turbo or indoor trainer but it will underpin each session going forward.

On completion of the test you will receive training zones specific to you which will be displayed in the "zones" sections of "settings" on your Training Peaks profile.

All following sessions will be specific to these training zones.


Good luck

Sample Day 2

1:00:00
68.2TSS
INDOOR OR OUTDOOR: Base / Tempo Target Ride

Placed between two very specific sessions this week today is about keeping those legs going and creating recovery.

Indoor or outdoor for this one, your target zone is wide which will give you scope to ride a route where changes in terrain or pressure from others who may be out on the ride with you is achievable.

Enjoy.

Sample Day 3

0:50:00
64.2TSS
INDOOR TRAINER: Descending Threshold Intervals

Week 1 of the plan and time to get serious with your threshold build. This is a short session with some great outcomes, you need to sustain each interval through to the end and fight against the fatigue which will amass from each interval as you go through.

These efforts are not 100% make sure to stick to the zones set!

Sample Day 6

3:00:00
216.8TSS
OUTDOOR: Unplanned Group or Solo Road Ride

A break from structure and pressure today, these build your base fitness and increase your stamina and overall strength which is important in those final min's of an effort when your hanging on!

These rides are also about enjoying it! Structure and set training sessions really move you forward thanks to there targeted approach but it is as important to take a break from that and enjoy the bike.

Again a wide target zone will give you options on who you ride with and what terrain it takes in.

In terms of ride time, for the purpose of this training program up to 3 hours is great below or above would also work see how your day pans out.

Sample Day 8

0:52:00
73.3TSS
INDOOR TRAINER: Over and Under Threshold

Into week 2 and we are stepping up the intensity with this session. It is short but don't let it fool you it will get your riding on the edge of your ability as you hold threshold while each 20 second effort will push you to your max and cause a high level of fatigue.

Focus on kicking for the 20 seconds and then dropping back to maintain your threshold level, do not allow yourself to drop too far off chase those numbers and create a very good training session.

Sample Day 9

1:00:00
68.2TSS
INDOOR OR OUTDOOR: Base / Tempo Target Ride

Once again week 2 brings two very specific sessions on Tuesday and Thursday creating recovery.

Indoor or outdoor for this one, your target zone is wide which will give you scope to ride a route where changes in terrain or pressure from others who may be out on the ride with you is achievable.

Enjoy.

Sample Day 10

0:40:00
28.6TSS
INDOOR OR OUTDOOR: Recovery Focus

Pure recovery session, do not be tempted to push beyond the zone set, focus on developments across the full 8 weeks rather than this specific day.

Time Crunched: Threshold Development Training Program (8 Weeks)

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