Interval Training plan for power

Author

CBG Coaching

Length

6 Weeks

Typical Week

6 Bike, 1 Day Off

Longest Workout

4:30 hrs

Plan Specs

cycling road cycling beginner intermediate advanced masters weightloss time goal multi day power based strength

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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Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.

This plan is to get you over the edge into the power range , it covers all ground and easy to follow
anybody can use this plan if it is for a local race or even if you are planing to win a race this plan is personaly designed for you

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 15:54

Back to Plan Details

Sample Day 1

2:30:00
102.4TSS
(L2) Aerobic Threshold Efforts

10 Minutes Warm-Up
40 Minutes Endurance Zone 2
3 x 10 Minutes @ 260-270 Watts - Rest 5 Minutes In Between
45 Minutes Endurance
10 Minutes Easy Cool-Down

Sample Day 2

2:15:00
128.7TSS
(L5) V02 Max (5 Min Efforts)

Warm-Up Easy for 10 Minutes

Ride an hour strictly in your endurance zone

Do 5 x 5 Minute Efforts Hard(350 Watts and More) - Rest 6 Min Between

Cool Down for 10 Minutes

Sample Day 3

1:00:00
36.5TSS
Coffee ride

Sample Day 4

3:30:00
184.3TSS
(L3) Tempo Efforts

This ride is predominantly a endurance ride where you will warm-up for 10 minutes and then 1 hours and 45 minutes strictly in your endurance zone. After the endurance section you will do 2x30 Minute efforts at 88-92% of your FTP. You will rest 12 minutes between these intervals.
After the intervals ride home easy.
Emphasize nutrition in this ride so keep eating and hydrating. Stops should be kept to a minimum and if you need to stop keep it under 5 minutes.

Sample Day 5

2:30:00
209.2TSS
(L3) Tempo With Accelerations

Start the ride with 10 Minutes of easy riding
Ride strict endurance watts for about 1 hour.
After the endurance section you will do 5 x10 Minute Efforts (9.5 Minutes Tempo + 30 Second Hard Attack at the End) - Rest 5 Minutes between each effort.
After your efforts you will spin home very easy for 10 minutes and finish the ride.

Sample Day 7

2:30:00
145.6TSS
E5. V02 Max

This ride starts off with a 10 minute warm-up at a very low pace.
A hour of strict endurance riding follows the warm-up.
The main set includes two repeats of 6 minutes where you will ride hard for 40 seconds and then recover for 20 seconds, repeating this cycle for 6 minutes.
The interval session is then followed by 45 minutes of strict aerobic riding and then a cooldown easy for 10 minutes.

Sample Day 8

2:30:00
177.3TSS
E5. V02 Max (4 Efforts)

This ride starts off with a 10 minute warm-up at a very low pace.
A 30 Min of strict endurance riding follows the warm-up.
The main set includes 4 repeats of 6 minutes where you will ride maximum for 40 seconds and then recover for 20 seconds, repeating this cycle for 6 minutes.
The interval session is then followed by 45 minutes of strict aerobic riding and then a cool-down easy for 10 minutes.

Interval Training plan for power

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