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Gear Up Coaching's 8 week Build, 5-7 hrs per week (Advanced Beginner/Intermediate)

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Gear Up Coaching

All plans by this Coach
No Ratings

Length

9 Weeks

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.

Still have questions about this plan?
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

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

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
6:21 hrs 3:30 hrs
Other x2
0:15 hrs 0:11 hrs
Workouts Per Week Weekly Average Longest Workout
Bike
6:21 hrs 3:30 hrs
Other
0:15 hrs 0:11 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Nick Humby

Gear Up Endurance Coaching

At Gear Up we specialize in coaching endurance sports, road cycling, mountain biking, gravel, cyclocross, time trial and triathlon.

Our coaching staff provide training plans, individual and group coaching and a host of other endurance sport related services. With over 35 years of endurance sport experience and the ability to leverage a network of specialists, we can cover your needs.

Whether a beginner or experienced rider and whatever your needs, Gear Up to optimize your athletic potential.

$69.00 - Buy Now