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15 - WEEK WHOLE WINTER PREPARATION - BLOCK PERIODISATION

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Simon Cirnski

All plans by this Coach
No Ratings

Length

15 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.

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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

15-Week long training plan with BLOCK PERIODISATION to increase adaptation response to training. Training plan can be used in winter time or part of the season when our goal is to raise the overall performance including FTP and VO2Max (aerobic capacity).

Plan starts with developing maximal aerobic capacity and oxygen consumption followed by muscular developments (mitochondrial changes) followed by improvement of oxygen utilisation oz. overall efficiency.

This is Race non specific training plan so it's even more effective for overall performance improvements.

Uses Advance FTP testing to asses the maximal lactate steady state (Simple and effective protocol)



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bikex5
10:55 hrs 5:30 hrs
Day Offx2
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
10:55 hrs 5:30 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Pulse Performance Coaching

Pulse Performance

We are working with elite, juniors, amateurs and recreational cyclists and runners. In the lest 3 years we had the pleasure to work with UWCT TimeTrial World champion and three national champions in RR and TT riders.