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Intermediate: Fitness Booster, (4wk). RideAndRace

Includes Structured Workouts

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

Learn More about Structured Workouts.


Rafeeq Safodien

All plans by this Coach


4 Weeks

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.

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.


Equipment: A powermeter and or heart rate monitor is essential. An indoor trainer is recommended but not essential.


Training zones: This is a power based plan that uses Coggan's training zones. However the workout descriptions includes Coggan's heart-rate zones and RPE levels.


Who this is for: This training plan is for a well trained intermediate cyclist, with a good level of endurance fitness accustomed to training +10 hours per week, who may be experiencing a plateau and wants to take their fitness to the next level.


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.


Features: Email support. Downloadable workouts for Garmin, Wahoo, Zwift and ERG file format for smart indoor trainers.


If you have any questions or looking for plan tailored to your needs then please ask via email - or visit

How it Works

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Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x6
11:36:00 04:00:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
11:36:00 04:00:00
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


As a coach and an athlete specializing in solo 12 hour, 24 hour and single stage semi-supported or unsupported ultra distance cycling, however I do enjoy working with cyclists, non-racer or racer, men and women who compete in shorter events, be it road, gravel or mountain bike. My coaching is based on research, practical knowledge and personal experience, and it reflects in my programs which are tailored, simple and easy to follow. To learn more about my services please go to

  • 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.

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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