FTHR Booster Build 1 - Block Periodisation 8 weeks

Average Weekly Training Hours 10:19
Training Load By Week
Average Weekly Training Hours 10:19
Training Load By Week

HR based cycling plan suitable once base fitness is present. 8-12hrs per week, two block periodised four week mesocycles. The first one focusing on 30s sprint repeatablility and short duration over threshold training, and the second mesocycle focuses on Vo2 max capacity. One long ride per week.

Sample Day -1
1:06:00
72.8TSS
L6: 30:15 Sprints 10 HR

High Intensity Interval Training (HIIT) as described by Ronnestad BR et al in the Scandinavian Journal of Medicine & Science in Sports 2015.

Aim: Develop VO2 max and muscular endurance through sustained time at high power and HR.

Sample Day 0
1:30:00
79.3TSS
L6: 6:1min Evans Sprint Workshop HR

6 x 1 min sprints.

Standing start in the biggest gear you can get up to 110+ rpm after 20sec. Sit once up to speed, hold aero tuck. Burst in last 10 sec and practice bike throw at the end.

Sample Day 1
0:55:00
53.8TSS
L7: Paton Hopkins Box Set HR

This will boost your 1km (8%), 4km (8%), peak (7%), lactate profile (4%) and oxygen cost (-3%)! 50% benefit after two sessions, 100% after 12.

Get ready to suffer like a dog!

Sample Day 3
1:12:45
84.8TSS
L6: 30:15 Sprints 13 HR

High Intensity Interval Training (HIIT) as described by Ronnestad BR et al in the Scandinavian Journal of Medicine & Science in Sports 2015.

Aim: Develop VO2 max and muscular endurance through sustained time at high power and HR.

Sample Day 5
0:55:00
53.8TSS
L7: Paton Hopkins Box Set HR

This will boost your 1km (8%), 4km (8%), peak (7%), lactate profile (4%) and oxygen cost (-3%)! 50% benefit after two sessions, 100% after 12.

Get ready to suffer like a dog!

Sample Day 9
0:55:00
53.8TSS
L7: Paton Hopkins Box Set HR

This will boost your 1km (8%), 4km (8%), peak (7%), lactate profile (4%) and oxygen cost (-3%)! 50% benefit after two sessions, 100% after 12.

Get ready to suffer like a dog!

Sample Day 14
0:55:00
53.8TSS
L7: Paton Hopkins Box Set HR

This will boost your 1km (8%), 4km (8%), peak (7%), lactate profile (4%) and oxygen cost (-3%)! 50% benefit after two sessions, 100% after 12.

Get ready to suffer like a dog!

Brett Grieve
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Cycle Lab

I am a cycling coach based in Christchurch New Zealand, specialising in road and time trialling.

I compete in the Calder Stewart Cycling Series, and have done so for the last 5 years. I have competed in the Tour of Southland several times and the NZ Cycle Classic and Elite Road Nations and Age Group Nationals.

Highlights include KOM NZ Cycle Classic Day 1, 2018, 9th Elite Men 40km ITT at the Elite Nationals in Jan 18, and 5th in the 2016 Elite Series, Elite Men.