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Intervals for Road Racing - Advanced- 4 Weeks


Alex Quirk

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4 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

Are you an experienced rider who wants some structure with their training but doesn't want to commit to a coach? Then give this program a try, it is a interval heavy training plan designed to sharpen you up for racing. Ideal for Cat 1 or A grade riders used to training with power. For best results try our base program first or spend 8 - 12 weeks doing some form of base training.

Program details:
- 3 Weeks of progressive difficulty, followed by an easy week.
- Ideal for time pressed athletes: weekday sessions do not go longer than 2 hours.
- Power Based: detailed guide of of wattage, heart rate and RPE* 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

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x6
10:12 hrs 3:00 hrs
Strength x3
1:22 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
10:12 hrs 3:00 hrs
1:22 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.

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