3-weeks HIGH DENSITY BLOCK TRAINING (HDBT) - Tempo

Author

Simon Cirnski

All plans by this Coach

Length

4 Weeks

Typical Week

2 Day Off, 6 Bike

Longest Workout

2:40 hrs

Plan Specs

cycling road cycling beginner intermediate advanced masters power based tss based base period

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Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.

High Density Block Training (HDBT) is a new way of dosing a specific type of training. High dose of interval training followed by a few easy days can provide superior training effects and adaptations.

This kind of approach be used in classic preparation or when we need a bit of boost in short period of time.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 10:28

Pulse Performance Coaching

Pulse Performance

We are working with elite, juniors, amateurs and recreational cyclists and runners. In the lest 3 years we had the pleasure to work with UWCT TimeTrial World champion and three national champions in RR and TT riders.

Back to Plan Details

Sample Day 1

1:55:00
94.7TSS
MUSCULAR ENDURANCE: Repeatability - Intensive Intervals

Start training with 5-10min warm up in zones 1/2.
----------
First part of the training is 20min easy endurance ride in zone 2 to get us ready for interval work.

Main part of the training is 5x8min tempo intervals in zone 3. Rest between intervals is 4min long and is done either like active or passive recovery.

Intervals should be done on terrain were you will be racing. (uphill, flat, rolling).
-----------
The rest of the training is done in zone 2 with short cool down in the end.

Sample Day 2

1:35:00
72.3TSS
MUSCULAR ENDURANCE: Sustainability - Exstensive Intervals

Start training with 5-10min warm up in zones 1/2.
----------
First part of the training is 20min easy endurance ride in zone 2 to get us ready for interval work.

Main part of the training is 1x35min tempo intervals in lower zone 3. Rest after interval is 5min long and is done either like active or passive recovery.

Intervals should be done on terrain were you will be racing. (uphill, flat, rolling).
-----------
The rest of the training is done in zone 2 with short cool down in the end.

Sample Day 3

2:01:00
92.6TSS
MUSCULAR ENDURANCE: Fatigue Resistance Tempo Work

Start training with 5-10min warm up in zones 1/2.
----------
First part of the training is 1h easy endurance ride in zone 2 to get us ready for interval work.

Main part of the training is 2x15min tempo intervals in zone 3. Rest between intervals is 8min long and is done either like active or passive recovery.

Intervals should be done on mixed terrain. example: One on flat/rolling terrain, one on uphill terrain.
-----------
The rest of the training is done in zone 2 with short cool down in the end.

Sample Day 4

1:30:00
60.7TSS
AEROBIC ENDURANCE: Easy ride

Nice and easy endurance ride. Intensity should be low. Bottom half of zone 2 is enough. Try not to make training too long.

Sample Day 6

2:07:00
107TSS
MUSCULAR ENDURANCE: Repeatability - Intensive Intervals

Start training with 5-10min warm up in zones 1/2.
----------
First part of the training is 20min easy endurance ride in zone 2 to get us ready for interval work.

Main part of the training is 6x8min tempo intervals in zone 3. Rest between intervals is 4min long and is done either like active or passive recovery.

Intervals should be done on terrain were you will be racing. (uphill, flat, rolling).
-----------
The rest of the training is done in zone 2 with short cool down in the end.

Sample Day 7

2:01:00
92.6TSS
MUSCULAR ENDURANCE: Fatigue Resistance Tempo Work

Start training with 5-10min warm up in zones 1/2.
----------
First part of the training is 1h easy endurance ride in zone 2 to get us ready for interval work.

Main part of the training is 2x15min tempo intervals in zone 3. Rest between intervals is 8min long and is done either like active or passive recovery.

Intervals should be done on mixed terrain. example: One on flat/rolling terrain, one on uphill terrain.
-----------
The rest of the training is done in zone 2 with short cool down in the end.

Sample Day 8

2:05:00
99.4TSS
MUSCULAR ENDURANCE: Sustainability - Exstensive Intervals

Start training with 5-10min warm up in zones 1/2.
----------
First part of the training is 20min easy endurance ride in zone 2 to get us ready for interval work.

Main part of the training is 2x30min tempo intervals in lower zone 3. Rest after interval is 5min long and is done either like active or passive recovery.

Intervals should be done on terrain were you will be racing. (uphill, flat, rolling).
-----------
The rest of the training is done in zone 2 with short cool down in the end.

3-weeks HIGH DENSITY BLOCK TRAINING (HDBT) - Tempo

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