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Fitness Booster

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Rafeeq Safodien

All plans by this Coach
No Ratings

Length

4 Weeks

Refund Policy

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.

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Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

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.


Requirements:
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 rideandraceinfo@gmail.com


Description:
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.


Included:
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 - rideandraceinfo@gmail.com



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bikex6
11:36 hrs 4:00 hrs
Day Offx1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
11:36 hrs 4:00 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Rafeeq Safodien

RIDEANDRACE

I am Cycling South Africa and UCI Level One certified coach and an athlete specializing in solo 12 hour, 24 hour and single stage semi-supported or unsupported ultra distance cycling. Even though my primary focus is ultra distance coaching I do enjoy working with cyclists, men or women who compete in single and or multi-day stage racing, be it road or mountain bike.

Learn more about my services - www.rideandrace.net