Enduraprep KOM Sportive Plan - 12 Weeks (Power 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). To calculate training zones for the power based plan you will need to do an FTP (functional threshold power) test. Watch this clip for more guidance https://goo.gl/stt3Xa

Sample Day 1
1:00:00
55.3TSS
AA - Sweet Spot - 2 x 10'

20’ warm up, then 2 x 10’ at 95 rpm
mid Z3-Z4 5’ easy pedalling in between
intervals at 90 rpm.10’-15’ easy pedalling cool
down 85-90 rpm.

Sample Day 3
1:00:00
63.5TSS
AB - High Intensity - 2' x 10

Sample Day 8
1:00:00
62.3TSS
BA - Sweet Spot - 2 x 15'

Sample Day 10
1:00:00
65.6TSS
BB - High Intensity - 3' x 7

Sample Day 15
1:15:00
77.7TSS
CA - Sweet Spot - 4 x 10'

Sample Day 17
1:02:30
72.1TSS
CB - High Intensity - 4' x 5

Sample Day 22
0:55:00
52.8TSS
DA - Sweet Spot - 2 x 10'

Lawrence Cronk
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Enduraprep

Triathlon, Swimming, Cycling & Running.

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