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Winter 2021 HR and HRV based Endurance and Conditioning Plan

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Winter 2021 HR and HRV based Endurance and Conditioning Plan

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.


Grant Goodman

All plans by this Coach


8 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.

Plan Description

This is an 8 week Heart Rate based plan that concentrates on progressively building base endurance using best in class techniques from industry leaders and research academics, exercises that develop cyclist specific strength and conditioning as proven with Team Sky and a series of videos to develop mental toughness to maintain momentum and motivation.

The programme is divided into four elements, the combination of which is unique in the market. In essence we have designed a programme that ensures that your fitness levels increase at a pace optimal your ability to recover and then adapt to increased training loads, while giving you the tools to improve your overall performance and resilience. This programme is based on Cycle For Fitness Ltd's trademarked Workout, Recovery Adapt Perform (WRAP) methodology to ensure that you exercise at the optimal level of freshness at all times. The programme is broken down as follows :

(1) The base element includes a series of tempo and higher interval efforts (either on the turbo trainer or flat to rolling roads) in your weekday rides. Note that we follow best practise from the US and GB Olympic teams, basing most of the effort on endurance with smaller but more beneficial levels of high intensity efforts in any session. Alongside these are longer rides at the weekend and a fasted session which will help build a strong endurance base. The training load that is applied to each workout can be adjusted to your degree of freshness and fatigue, with this being measured using our second element as follows:

(2) This second element is Heart Rate Variation (HRV) Within the first week you will measure your HRV daily to determine your baseline (there is no right or wrong), and once established you will track that on a daily basis to understand changes how your body is reacting to the workouts in terms of your degree of freshness to undertake higher intensity workouts, and conversely when your HRV level drops this may indicate fatigue or stress that will allow you to decide to rest or train at a much lesser intensity. In this way the guess work is taken out, helping to prevent you from overtraining or under training and that your workout training loads can be tuned such that you perform at your optimal level.

(3) The third element is a series of strength and conditioning exercises to ensure that you build a strong foundation and hence become less prone to injury or soreness. These exercises assess and improve your range of movement, then work to improve your control over the range of movements needed to build resilience. Following this regime will help you never again do a weights session that is unsuitable, has little value or results in injury and unnecessary soreness.

(4) The fourth element is a series of videos that include short highly focused yoga sessions to help you obtain greater flexibility and improve recovery and a series of videos giving you the edge in terms of mental toughness needed to achieve your goal.

The price includes a two months subscription to Sufferfest and to the ithlete HRV Pro dashboard. You may of course continue with the subscriptions beyond the programme.

To begin this programme you will need the following:

1. Heart rate monitor
2. HRV sensor (either certified finger sensor or HRV compatible chest strap),
3. Strava account
4. TrainingPeaks account (can be provided as a costed option)
5. Smartphone or tablet loaded with the ithlete App (available on Apple Store or Google Play)

The programme will be more enjoyable and effective if you have the following:

1. Turbo trainer for winter workouts.
2. Cycle computer to follow the structured workouts while riding.

Before starting please contact for an initial consultation so that we can help you prepare for the workouts, setup HRV, Trainingpeaks, etc.

How it Works

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Workout and Analyze

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Track Your Progress

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
07:15:00 05:00:00
X-Train x5
01:13:00 00:15:00
Strength x4
01:30:00 00:30:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
07:15:00 05:00:00
01:13:00 00:15:00
01:30:00 00:30:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Grant Goodman

Cycle For Fitness Limited

I specialise in providing coaching for amateur and recreational cyclists who need to improve their competitiveness, and those aspiring to increase their levels of fitness ahead of particular events and challenges.

I offer three tiers of coaching service, all based on metacycles , with appropriately tuned levels of training intensity to your unique physiology, your strengths and limiters and training stress/recovery cycles.

Ready to invest in your next level ? Contact me.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

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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