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Source Endurance Sample Threshold Building Workouts

Author

Zack Allison

All plans by this Coach
No Ratings

Length

4 Weeks

Plan Specs

cycling road cycling beginner intermediate advanced weightloss time goal power based

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Plan Description

Here are 2 sample workouts to improve your threshold.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:46 hrs 2:00 hrs
Workouts Per Week Weekly Average Longest Workout
2:46 hrs 2:00 hrs

Zack Allison, BS Exercise Science - Source Endurance

Source Endurance

Coaching for, Road, Cross, Gravel, Adventure riding, Mountain biking, and Track. For local clients, Bicycle fits, LT testing, motorpacing, and indoor training is available at a discount for coached athletes.

Coaching for cyclists is on a tier based system from Tier 1 to Tier 4 differing in level of communication and inclusion of other services.

Sample Day 1

2:00:00
128TSS
Sprints over Threshold (POWER)

Endurance ride today. Incorporate the specific intervals into today's ride. Sprints over Tempo today. This workout prepares you to handle accelerations from an already heighten pace weather that is in a criterium sprinting from corners or on a climb following accelerations.

Follow the workout builder. Feel free to ad endurance time before or after.

Sample Day 3

2:00:00
128TSS
Endurance, 8 minutes threshold (POWER)

Endurance riding today. Stay within your specific training zones during the Endurance portion of your training. Incorporate Threshold intervals into today's training.
warm up 20-30 minutes at least
-
-
8 Minutes Threshold
3 Minutes easy spinning
repeat 3 times
10 minutes easy spinning 100-200watts
repeat set one time (6 intervals total for the workout)
Finish ride time endurance pace

Sample Day 8

1:04:00
50.7TSS
Sprints over Threshold (HEART RATE)

Endurance ride today. Incorporate the specific intervals into today's ride. Sprints over Tempo today. This workout prepares you to handle accelerations from an already heighten pace weather that is in a criterium sprinting from corners or on a climb following accelerations.

Follow the workout builder. Feel free to ad endurance time before or after.

Sample Day 10

2:00:00
128TSS
Endurance, 8 minutes threshold (HEART RATE)

Endurance riding today. Stay within your specific training zones during the Endurance portion of your training. Incorporate Threshold intervals into today's training.
warm up 20-30 minutes at least
-
-
8 Minutes Threshold
3 Minutes easy spinning
repeat 3 times
10 minutes easy spinning 100-200watts
repeat set one time (6 intervals total for the workout)
Finish ride time endurance pace

Sample Day 21

1:00:00
30.3TSS
Recovery Ride

0.3-0.55 Intensity Factor
0-5 out of 10 RPE
This is the MOST IMPORTANT workout in your repertoire and is designed to facilitate recovery from a prior workout so that you may be better prepared for an upcoming workout.. It is crucial that you keep this cycling at the intensity specified by your consultant as going too hard may compromise your ability to attain the full benefits of a prior workout AND jeopardize upcoming workouts. Gearing should be light and terrain should be flat to slightly rolling.
Recovery pace, 60 minutes max today.

Sample Day 22

1:00:00
30.3TSS
Recovery Ride

0.3-0.55 Intensity Factor
0-5 out of 10 RPE
This is the MOST IMPORTANT workout in your repertoire and is designed to facilitate recovery from a prior workout so that you may be better prepared for an upcoming workout.. It is crucial that you keep this cycling at the intensity specified by your consultant as going too hard may compromise your ability to attain the full benefits of a prior workout AND jeopardize upcoming workouts. Gearing should be light and terrain should be flat to slightly rolling.
Recovery pace, 60 minutes max today.

Sample Day 23

1:00:00
30.3TSS
Recovery Ride

0.3-0.55 Intensity Factor
0-5 out of 10 RPE
This is the MOST IMPORTANT workout in your repertoire and is designed to facilitate recovery from a prior workout so that you may be better prepared for an upcoming workout.. It is crucial that you keep this cycling at the intensity specified by your consultant as going too hard may compromise your ability to attain the full benefits of a prior workout AND jeopardize upcoming workouts. Gearing should be light and terrain should be flat to slightly rolling.
Recovery pace, 60 minutes max today.

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