Gain Big Watts & Speed in 4 Weeks! *Designed for Everysight Raptor AR Smart Glasses using Power

Author

Simon Kessler

All plans by this Coach

Length

4 Weeks

Typical Week

1 Day Off, 6 Bike

Longest Workout

2:00 hrs

Plan Specs

cycling road cycling power based tss based

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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.

“Improve your fitness and power in just 4 weeks with highly effective training!”


This training plan will significantly improve your power and overall strength in just 3-4 weeks. The training is designed for the cyclist who can train around 5-8 hours a week on average and would like to make real improvements in a short amount of time. Prior to this plan you should have been training consistently for at least 6 weeks for a minimum of 5 hours/week and be in good health and cleared for intensive exercise.

The training plan works with power targets and is designed to be used with the Everysight Raptor AR smart glasses. Visit Everysight.com to submit your email and receive a coupon code to access this training plan for free. Once you access the plan in your TrainingPeaks account (free or Premium version) and input your Threshold power value the plan will automatically calculate your specific power targets for each session. Simply download the FIT file for a session from TraningPeaks then upload the file to your personal Everysight Raptor account and Raptor AR Smart Glasses. You are now ready to train with greater precision and focus as you are guided through a session with visual and voice commands.

Designed by former professional and multiple national champion coach Simon Kessler of Simon Says Cycling, coach Simon has coached for 25+ years and has enjoyed an incredible track record as a coach which includes state and national champions on multiple continents in road, track and mountain biking. Some of Simon’s clients have won world championship medals and gone on to wear the yellow jersey in the Tour de France. With this plan you receive 30+ years of top-level experience in a super effective training plan that will lead to fast improvements.

Questions: Please visit us on the web at simonsayscycling.com or email Simon at: simon@simonsayscycling.com

Training for another race or personal improvement goal? Checkout our other training plans for racing (road, time trial, criterium), centuries, gran fondos, base training, power gains, and more. Visit: simonsayscycling.com

Plan Features

This training plan starts on a Monday

The plan is reuasble an unlimited amount of times

This plan works with power only (no heart rate zones)

Designed with the new Workout Builder - offering you more precise training with exact power targets calculated automatically from your threshold power (FTP) saved in TrainingPeaks

Your daily workout syncs automatically with newer Garmin and Wahoo devices.

Download each session into many different files formats compatible with Everysight, Zwift, Wahoo, Trainer Road, Cyclops and more

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 07:34

Simon Kessler

Simon Says Cycling

Do you want to make real improvements but are often left frustrated with your progress?

Coach Simon Kessler's proven track record (since 2001) has helped everyday cyclists and professionals achieve their goals and attain new levels of satisfaction and fulfillment in their cycling.

Our training plans combine real-world experience with sports science and years of experience coaching cyclists from beginner to professional.

Learn more about our services at http://simonsayscycling.com

Back to Plan Details

Sample Day 1

1:18:00
77.3TSS
Threshold 2 x 12 min

Threshold intervals. Your target power is listed for each interval. Aim to average within 10 watts (above or below) the target power number shown. 

The goal is to keep a smooth and consistent effort throughout the interval. These intervals are best performed on a flat terrain or indoor trainer. For indoor trainer you can drop your power zones by 15-20 watts.

Sample Day 2

1:10:00
51.6TSS
Big Gear 30 minutes

Big gear interval to develop muscular strength endurance. Your target power is listed for each interval. Aim to average within 10 watts (above or below) the target power number shown.  

The big gear interval is ideally performed on a route with no stops and on a relatively flat terrain (or trainer). Stop if you have any knee or other pain

Sample Day 3

1:24:00
87.1TSS
Threshold 2 x 15 min

Threshold intervals. Your target power is listed for each interval. Aim to average within 10 watts (above or below) the target power number shown. 

The goal is to keep a smooth and consistent effort throughout the interval. These intervals are best performed on a flat terrain or indoor trainer. For indoor trainer you can drop your power zones by 15-20 watts.

Sample Day 5

1:30:00
83.3TSS
Tempo Ride

Tempo riding with 1 hour in Zone 3. Aim to average within 10 watts (above or below) the target power number shown.

Sample Day 6

1:30:00
67.9TSS
Endurance ride (group ride option)

Time in the saddle at a moderate intensity. Keep your cadence over 85 when cycling on flat roads. Alternatively, you can do a group ride (optional). Power numbers are just guidelines. You may go harder if doing a group ride.

Sample Day 8

1:24:00
87.1TSS
Threshold 2 x 15 min

Threshold intervals. Your target power is listed for each interval. Aim to average within 10 watts (above or below) the target power number shown. 

The goal is to keep a smooth and consistent effort throughout the interval. These intervals are best performed on a flat terrain or indoor trainer. For indoor trainer you can drop your power zones by 15-20 watts.

Sample Day 9

1:20:00
62.9TSS
Big Gear 40 minutes

Big gear interval to develop muscular strength endurance. Your target power is listed for each interval. Aim to average within 10 watts (above or below) the target power number shown.  

The big gear interval is ideally performed on a route with no stops and on a relatively flat terrain (or trainer). Stop if you have any knee or other pain

Gain Big Watts & Speed in 4 Weeks! *Designed for Everysight Raptor AR Smart Glasses using Power

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