Enduraprep KOM Sportive Plan - 12 weeks (Heart Rate Based)

Average Weekly Training Hours 06:11
Training Load By Week
Average Weekly Training Hours 06:11
Training Load By Week

A 12 week plan based on 4 sessions per week.

3 of these sessions are 45-70 minutes in length with an endurance ride growing to five hours over 10 weeks.

If you can only complete 3 sessions per week then drop the strength session from the plan.

If you have not calculated your training zones recently then it is recommended you start with a test week (which I have included).

Sample Day 1
1:00:00
48.3TSS
AA - Sweet Spot - 2 x 10'

Sample Day 3
1:00:00
65TSS
AB - High Intensity - 2' x 10

Sample Day 8
1:00:00
54.2TSS
BA - Sweet Spot - 2 x 15'

Sample Day 10
1:00:00
67.2TSS
BB - High Intensity - 3' x 7

Sample Day 15
1:15:00
69.2TSS
CA - Sweet Spot - 4 x 10'

Sample Day 17
1:02:30
82.5TSS
CB - High Intensity - 4' x 5

Sample Day 22
0:55:00
45.8TSS
DA - Sweet Spot - 2 x 10'

Lawrence Cronk
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Enduraprep

Triathlon, Swimming, Cycling & Running.

Single discipline to ultra endurance multi-sport Events.

Bespoke coaching and performance testing to help you meet your fitness, training and competing goals. Athlete guidance is tailored towards each individual’s goals, ability and lifestyle constraints. Whether you are a beginner or regularly compete you can be sure to benefit from having the right structure, guidance and advice.