Tempo Training Plan - Beginner

Author

Brady Irwin

All plans by this Coach

Length

8 Weeks

Typical Week

4 Bike, 3 Day Off

Longest Workout

3:00 hrs

Plan Specs

cycling road cycling beginner power based tss based base period

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.

Tempo is the cornerstone of a training protocol for athletes on a quest for improved aerobic capacity. Your aerobic engine will be tested, trained and tuned to the demands of your sport.

These Tempo Training Plans will help all levels of cyclists and triathletes build the aerobic foundations that are necessary for later bouts of Threshold, Supra Threshold and VO2 Max training

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 07:21

Brady Irwin

Science of Speed

I have been participating in endurance sports for more than 2 decades now. Including running, cycling, duathlon and triathlon. I love to compete and love the training side of things nearly as much as I do racing. Freedom to me is outside enjoying nature and testing my abilities.

I enjoy helping athletes reach their goals through the services that I provide which include training plan development, bike fit, lactate threshold testing and training camps.

Back to Plan Details

Sample Day 1

1:00:00
81.7TSS
Cycling Field Test 2x10min 10minRBI

Once done, send your results to us at athletehelp@scienceofspeed.org or our Facebook group "Science of Speed Coach Help"

From there we will get you updated training ranges and have you ready for the next block of training!

Sample Day 3

1:01:00
65.1TSS
Tempo 4x10min w/3minRBI

Sample Day 4

1:01:00
65.1TSS
Tempo 4x10min w/3minRBI

Sample Day 6

2:00:00
114.9TSS
Tempo 2x15min 3minRBI

Sample Day 7

2:30:00
156.9TSS
Endurance Ride 2.5hrs

Endurance rides are designed to help increase aerobic capacity by increasing mitochondrial density and the bodies ability to provide fuel to the muscle

Sample Day 9

1:01:00
65.1TSS
Tempo 4x10min w/3minRBI

Sample Day 11

1:01:00
65.1TSS
Tempo 4x10min w/3minRBI

Tempo Training Plan - Beginner

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