12 Week Training Plan. Maintain/Sharpen 10-15

Average Weekly Training Hours 11:35
Training Load By Week
Average Weekly Training Hours 11:35
Training Load By Week
Sample Day 1
1:00:00
25TSS
Active Recovery

RECOVERY!
Ride at less than 55% (RPE < 2), averaging around 100rpm. Keep your heart rate low and maintain good posture while riding.

You get FASTER when you are recovering, not when working harder!

A recovery ride will actually make you stronger! Spinning easy increases the blood flow to the working muscles, therefore providing necessary nutrients to your muscles needed for recovery. A true recovery day is riding at < 55% with no high wattage output.
Riding at a high cadence will help you develop an efficient pedal stroke. It will train your muscles to engage all the way around the pedal stroke which will balance out the fatigue of muscles.

Sample Day 2
0:55:00
64.2TSS
1a Threshold 3X8 min @95 - 105%

Warm-up 10 - 15 minutes @ 60-70%(RPE3-4)


Main Set-3x8 min @ zn4(91-105%) 90-100 rpm (RPE 5-6)
3 min rest between

Cool-down 10 - 15 minutes @ 50% (RPE <2)


Threshold training is specifically designed to improve your FTP. These intervals will put you right on your limit. Stay focused throughout each interval, maintain good posture and keep your breathing controlled.

Sample Day 4
1:21:00
96.1TSS
1 VO2 Max 2-4X2 min

Warm- up 15 - 20 minutes @ 60 - 70% (RPE 3 - 4)
Opener - 3 min @ 100% 95+ rpm (RPE 5 - 6)
5min Easy riding

2 min @ 106 - 120% 90 - 100rpm (RPE 6 - 7)
8 times with 3 min rest

Cool - down 15 - 20 minutes @ < 55% (RPE < 2)
Max aerobic capacity is designed to increase your VO2 max (Effort ranging from 3-8min @ 106-120%). Training in this zone also helps improve stroke volume, cardiac output and plasma volume.

Sample Day 5
1:00:00
25TSS
Active Recovery

RECOVERY!
Ride at less than 55% (RPE < 2), averaging around 100rpm. Keep your heart rate low and maintain good posture while riding.

You get FASTER when you are recovering, not when working harder!

A recovery ride will actually make you stronger! Spinning easy increases the blood flow to the working muscles, therefore providing necessary nutrients to your muscles needed for recovery. A true recovery day is riding at < 55% with no high wattage output.
Riding at a high cadence will help you develop an efficient pedal stroke. It will train your muscles to engage all the way around the pedal stroke which will balance out the fatigue of muscles.

Sample Day 6
1:30:00
70.5TSS
Endurance 1:30:00

Warm-up 5 min @ 50% < 55% (RPE < 2)
Endurance for 1:20:00 @ 56%-75% 90 - 100rpm (RPE 3 - 4)
Cool-down 5 min @ 50% (RPE < 2)
Endurance rides can be done on flat, rolling or hilly terrain.
Endurance riding is designed to improve aerobic fitness. Training in this zone helps strengthen the heart, increased mitochondrial density, muscle glycogen storage and help increase your resistance to fatigue.

Sample Day 6
0:59:00
59.7TSS
Tempo 3x10

WU: 10min progressive warm-up

Main: 3X10 @Lvl3(76-90%power) RPE3-4

CD: 10min

Sample Day 7
2:00:00
91.9TSS
Endurance 2:00:00

Warm-up 5 - 10 min @ 50% (RPE < 2)
Endurance @ 56-75% 95 - 100rpm (RPE 3 - 4)
Cool-down 5 - 10 min @ 50% (RPE < 2)
Endurance rides can be done on flat, rolling or hilly terrain.
Endurance riding is designed to improve aerobic fitness. Training in this zone helps strengthen the heart, increased mitochondrial density, muscle glycogen storage and help increase your resistance to fatigue.

larry foss
|
The Fix Studio

Larry Foss
Is driven by a curiousity of human performance and a passion to help everyday athletes achieve their dreams. Larry has been helping athletes reach their goals since he got his first coaching license in 1994 and everyday since.