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Intervals for Road Racing - Intermediate - 8 Weeks

Author

Alex Quirk

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Length

8 Weeks

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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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Plan Description

Would you like to improve your racing results but not sure if you want to commit to a coach. This is a 8 week program, designed to introduce you to interval training for road racing. It's ideal for athletes who have experience in racing but not in structured training. The program focuses on a mix of climbing, sub-threshold/sweetspot efforts and high intensity "VO2" Efforts. This program is power based and so the use of a power meter is recommended.

Program details:
- 2 x 4 Week Training Blocks which consist of 3 difficult weeks followed by an easy week.
- Ideal for time pressed athletes: no weekday session is longer than 90 minutes
- Power Based: detailed guide of of wattage zones for each session
- Can substitute recovery rides with days off for time pressed athletes
- Variety of sessions will give you some tools to coach yourself and keep you engaged.

*RPE: Rate of Perceived Effort



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bikex6
9:49 hrs 3:00 hrs
Strengthx3
1:18 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
Bike
9:49 hrs 3:00 hrs
Strength
1:18 hrs 0:30 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • GPS

All supported devices

Alex Quirk

Endeavor Coaching

Endeavor is the passion project of coach Alex Quirk. After helping some riders progress from club racing to the higher echelons of the National Road Series. Alex decided to formalize his coaching activities with the creation of Endeavor Coaching Services. Since then endeavor has propelled riders towards success national and world championship events on both the road and track. We've worked with riders of all sorts: juniors, elites, masters, males and females.