8 Week Threshold Builder

Average Weekly Training Hours 09:52
Training Load By Week
Average Weekly Training Hours 09:52
Training Load By Week

This is an 8-week threshold building plan. It is laid out with 10hrs a week. The week workouts range from 1hr-1:30hr. The weekend has longer hours from 2hr-2:30hr rides. This seems to fit the average joe's schedule better. Week 1 starts with establishing your threshold through testing. Week 2-7 will be workouts designed to build your threshold. Week 8 will conclude with another testing week to measure improvement. There are some workouts thrown in to help maintain Vo2 while doing the threshold work. All ride times can be tweaked to work for your schedule. This is a POWER based plan. Any questions, email Elevate Coaching at c.turmon@gmail.com

Sample Day 2
1:30:00
63.4TSS
Endurance

Endurance paced ride. This will target the aerobic system. Goal is to burn primarily fat and teach the body to get more efficient in the fat burning. Really try to keep it controlled. Avoid anything at 90% of FTP.

Sample Day 3
1:30:00
79.7TSS
Endurance w/ Accelerations

Endurance paced ride. This will target the aerobic system. Goal is to burn primarily fat and teach the body to get more efficient in the fat burning. Really try to keep it controlled. Avoid anything at 90% of FTP.



Every 10mins do a seated acceleration for 45secs at 90% effort. Slow down to around 10mph and use a gear that is bigger. (53x14) It is OK to go 400, 500, 600W+ on these. Then return to endurance pace once the acceleration is over.



Here is a video for reference:

https://www.youtube.com/watch?v=92IjnpbPguI&t=57s

Sample Day 4
1:00:00
25TSS
Recovery Spin

Very easy recovery spin on a mostly flat course (or on indoor trainer) in small chain ring. Power in zone 1. Light on the pedals. Comfortably high rpm focusing on pedaling skills.

Sample Day 5
1:00:30
67TSS
Threshold Testing

This test will help to set a baseline for your threshold.

After warm up, do a 90sec blowout effort at around threshold. After, easy spin, once warmed up, find a flat stretch of road with no stops or interruptions. Complete a 20min effort above ftp. Do not over pace. In the closing 5mins, ramp up the intensity. You should blow up right as you finish. Pacing is key. This will give a proper threshold. Take 95% of your 20min power as your threshold. Cool down well.

Sample Day 6
2:30:00
105.6TSS
Group Ride

Endurance paced ride. This will target the aerobic system. Goal is to burn primarily fat and teach the body to get more efficient in the fat burning. Really try to keep it controlled. Avoid anything at 90% of FTP.

Sample Day 7
2:00:00
84.5TSS
Endurance

Endurance paced ride. This will target the aerobic system. Goal is to burn primarily fat and teach the body to get more efficient in the fat burning. Really try to keep it controlled. Avoid anything at 90% of FTP.

Sample Day 9
1:30:00
79.7TSS
Endurance w/ Accelerations

Endurance paced ride. This will target the aerobic system. Goal is to burn primarily fat and teach the body to get more efficient in the fat burning. Really try to keep it controlled. Avoid anything at 90% of FTP.



Every 10mins do a seated acceleration for 45secs at 90% effort. Slow down to around 10mph and use a gear that is bigger. (53x14) It is OK to go 400, 500, 600W+ on these. Then return to endurance pace once the acceleration is over.



Here is a video for reference:

https://www.youtube.com/watch?v=92IjnpbPguI&t=57s

Chaz Turmon
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Elevate Coaching

Structured training tailored to your unique abilities is what Elevate Coaching is all about #gains