Fitness Booster, 12 hours (4 weeks) RideAndRace
Rafeeq SafodienAll plans by this Coach
The goal of this four-week cycle is to raise your Vo2Max and Threshold, enabling you to increase the power you can produce at all intensity. The plan includes a power zones, perceived exertion and heart rate zones are also included so even if you don't train with power, this plan will still work for you.
Who this is not for:
Sedentary person, someone coming back from injury or recreational cyclists. If you fall into this category then it would be best to consult a GP and a coach.
Who this is for:
This training plan is for a well trained cyclist, accustomed to training +10 hours per week, who may be experiencing a plateau and wants to take their fitness to the next level.
The plan is re-usable.
Daily sessions with recommended power, heart-rate and or RPE targets
This plan works with power only and based on Coggan's training zones.
Downloadable workouts for Garmin, Wahoo, Zwift and ERG file format for smart indoor trainers.
A good level of endurance fitness.
10-14 hours per week to train.
An indoor trainer is recommended but not essential.
Highly recommend that you use a powermeter, however the workout descriptions includes heart-rate (associated with Coggan's power levels) and RPE targets.
During the first, second and third week your training includes two key HIIT workouts with endurance maintenance rides, active recovery rides and off days in between to ensure that are you well rested and able to reach recommended targets on the HIIT days. The structured HIIT sessions are difficult but doable, and limited to no more than 80 minutes - includes a warm up, interval set with recovery and a cool down. The fourth week is your rest period where you can recover from the accumulated fatigue that you have built up in the last three weeks.
Any questions, please ask via email - firstname.lastname@example.org or visit www.rideandrace.net
How it Works
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|11:36 hrs||4:00 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||11:36 hrs||4:00 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- 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.
- Syncs daily with other popular apps like Garmin and MyFitnessPal.
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?