Gear Up Coaching's 8 week Build, 5-7 hrs per week (Advanced Beginner/Intermediate)
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This 8 week build phase training plan is for intermediate level riders doing 5-7hrs riding per week who want to take their riding to the next level. It includes on bike work and core work focusing on building fitness following a base period and should be followed with a specialty phase plan to hone fitness for your key event. Workouts are power based and many can be done indoors as well as out.
The focus of this 8 week training block is to continue to build endurance base and to build threshold capacity. We will also work on cadence skills, working at high cadence, low cadence and the transition from low to high, high to low and from seating to standing and vice versa.
We will start the block with an FTP test to set benchmarks and we will do a lot of "push" type work - pushing your threshold up from below. We will intersperse this with some higher intensity work to "pull" your threshold up by working over threshold. We will also do some VO2max targeted sessions which are great for developing your capacity to work above threshold for moderate duration climbs and other efforts in the 3-10min range.
After this block, why not consider continuing your build phase or transitioning to a specialty block ideal for hitting peak form for your key event. Check out our other Gear Up Coaching plans for more details!
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|6:21 hrs||3:30 hrs|
|0:15 hrs||0:11 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||6:21 hrs||3:30 hrs|
||0:15 hrs||0:11 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter