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NEW!! 4 Week Base Preparation & Injury Prevention Phase (>8 Hours Av. During Previous Season)

Browse More Plans

NEW!! 4 Week Base Preparation & Injury Prevention Phase (>8 Hours Av. During Previous Season)

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Pav Bryan - Amazon #1 Author + BikesEtc Magazines 'Cycling Guru' & 'King Of Endurance'

All plans by this Coach

Length

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

Coach Pav

This plan has been designed by Pav Bryan (coachpav.com) - Amazon #1 New Release Author, BikesEtc Magazines 'Cycling Guru' and 'King of Endurance'.

This plan is designed for the person coming off of a short break from training (3 weeks maximum), if you have had longer you might consider our 8 Week Preparation Phase plan. You might have been training above 8 hours on average each week last season (if you have been training less than 8 hours average per week, see our 4/8 Week Preparation Phase Plan (<8 Hours).

The plan starts with a very simple 4 hours, split over 4x 60 minute trainer sessions. From here, you will progress quickly and include some off-the-bike work with the goal being almost 8 hours by the end of the plan. Consider completing all training inside during this phase, this will ensure you do not push too hard.

This plan is totally compatible (upload-able/exportable) with all good platforms including Zwift, TrainerRoad, The Sufferfest and many more.

You can use any method to monitor your training, power, cadence, heart rate or rate of perceived exertion, although power is an advantage. You get key rides and further resources (links within the sessions on the calendar) to ensure you are capable across every aspect of cycling; nutrition, hydration, technique, tactics and of course performance.

All the sessions you will do come with comprehensive instructions, links to videos, blogs or downloads, plus they have the workout builder function; full power, heart rate and cadence targets (where applicable).

Please note that my "NEW!!" plans don't come with a taper before any events (if applicable). This is mainly because most athletes have their own taper specific to them and less taper weeks means more training weeks! Feel free to get in contact if you need help with your taper, but remember to time to end of this plan so there is a gap between it and your event.

If you are using heart rate or RPE and would like a plan tailored to this, please visit coachpav.com for info on bespoke plans.

Sign up to my support groups at coachpav.com.

You won’t find a training plan more comprehensive than this!

How it Works

Load Your Plan

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.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
04:21:00 01:30:00
Day Off x2
—— ——
Strength x2
01:07:00 00:45:00
Other x1
00:22:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
Bike
04:21:00 01:30:00
Day Off
—— ——
Strength
01:07:00 00:45:00
Other
00:22:00 00:30:00

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Pav Bryan: #1 Amazon New Release Author & Endurance Sports Coach

Coach Pav

Coaching athletes from those looking to enter their first event through to those like Mark Beaumont and James Lowsley-Williams ;)
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I am experienced in public speaking and have presented numerous times around the world. I became a published author in 2019, with my #1 Amazon New Release book 'The Guide to Truly Effective Cycling'.
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  • 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.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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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