INDOOR. Aerobic power with extensive intervals of your FTP. (Road and MTB)

Author

Kim Forteza

All plans by this Coach

Length

4 Weeks

Typical Week

2 Bike

Longest Workout

1:26 hrs

Plan Specs

cycling road cycling intermediate advanced

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Summary

Includes Structured Workouts

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This plan of 9 sessions divided into 4 weeks for the improvement of aerobic power (VO2max), is a special plan to do in INDOOR, very interesting whether you practice MTB or road.
It should be noted that the weeks in which this capacity is trained it is very convenient to combine the sessions of power with others of more extensive aerobic character in quieter areas type 1-2, so that the day of the main session you have the strength intact to be able to give 100% in each interval.
If you want to know more about my workouts consult my webside: www.kimforteza.com

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 02:49

Kim Forteza

KimForteza My Cycling Coach

Bachelor of Sciencie in Physical Activity and Sports
Masters degree in hight performance
More than 25 years of training professional and amateurs cyclists (MTB, Road and track cycling).
Power data analysis with WKO4. Advance and Professional cyclist.
TPU Certificate of completion Training Peaks University WKO (Mallorca 2017)
TPU Certificate of completion Training Peaks University (Madrid 2017)

Back to Plan Details

Sample Day 1

1:17:00
81.2TSS
1.1 Indoor. Aerobic power,VO2max

Sample Day 4

1:26:00
96.7TSS
1.1 Indoor. Aerobic power,VO2max

Sample Day 8

1:20:00
86TSS
1.1 Indoor. Aerobic power,VO2max

20' warm up
+ 5 x (4'106-110% of your FTP / 2')
+ 20' en Z2 , endurance
+ 10' cool down Z1

Sample Day 11

1:21:30
89.1TSS
1.1Indoor. Aerobic power, VO2max.

Sample Day 15

1:16:00
88.9TSS
1.1 Indoor. Aerobic power,VO2max.

Sample Day 18

1:10:00
78TSS
1.1 Indoor. Aerobic power, VO2max.

Sample Day 22

1:13:00
86.7TSS
1.1 Indoor. Aerobic power VO2max. 110-120 of your FTP 3 x 6/5+ Endurance

INDOOR. Aerobic power with extensive intervals of your FTP. (Road and MTB)

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