Rafeeq SafodienAll plans by this Coach
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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+ per week, who may be experiencing a plateau and wants to take their fitness to the next level.
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 and RPE targets.
Recent FTP or LTHR test values/data. If you don't then it would be best to do a test before starting the program, make sure that you are well rested before testing and after before you start the training plan, 2 days before and after is sufficient. If you need guidance on how to perform a test then please send an email to firstname.lastname@example.org
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.
Daily sessions with recommended power, heart-rate and or RPE targets.
Downloadable workouts for Garmin, Wahoo, Zwift and ERG file format for smart indoor trainers.
Any questions, please ask via email - email@example.com
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