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Intervals for Road Racing - Advanced- 8 Weeks

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Intervals for Road Racing - Advanced- 8 Weeks


Alex Quirk


8 Weeks

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:
- 2 x 4 Week training blocks: 4th and 8th weeks are recovery weeks
- 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

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x6
11:09:00 03:43:00
Strength x2
01:15:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
11:09:00 03:43:00
01:15:00 00:30:00

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • GPS

All supported devices

  • 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.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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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