Nadia at FasCatAll plans by this Coach
Boost Your Bike Endurance in 6 Weeks! - Advanced
Whether you're just getting started in cycling or are coming off a long break, this plan is a great way to boost your endurance so you can go the distance!
This plan will have you gradually building up the time and efforts on the bike across 4 weeks, then you'll have some extra recovery in week 5 so you can go big in week 6! You'll be riding lots of Tempo on the bike with some hills on the weekends and some Threshold efforts by the end of the 6 weeks. There's also cadence work in here to help you improve your pedaling power and aerobic efficiency and tips for how to make the most out of all those gears on your bike. And because we only get faster when we let our body recovery, there's rest days and 60 days of FREE YogaGlo to help you stay healthy!
You can ride the workouts in this plan using a heart rate monitor or you can use Rate of Perceived Exertion if you don't have a heart rate measuring device. A bike computer with cadence is also handyideal but you can count pedal strokes & do some math if you prefer. Then all you need is a clock and some time to ride!
If you have an advanced training device like a Garmin 520 bike computer or other TrainingPeaks compatible device or app, you can export the workouts to your training device & make sure you're riding at just the right effort to get the most out of your training (please see TrainingPeaks for a complete list of compatible devices and apps as it is often updated). Plus coupon codes for 30 days of FREE Premium TrainingPeaks membership will give you access to in-depth views of your training data after you've uploaded it post-workout.
This Advanced plan is for the rider who has 1-1.5 hours to ride during the week and about 3 hours on weekends. It assumes you've already been riding a bit this season and are now set to increase your saddle time. This plan is for the experienced rider who is at home riding in traffic and groups. Chances are you know all the best places to stop for food and water along your favorite routes and may even lead your own group rides.
How it Works
Training Plan Sample Week
Average Weekly Breakdown
Day Off x1
|Workouts Per Week
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- 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
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.Still have questions about this plan?
Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.