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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

Length

15 Weeks

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)

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
10:55 hrs 5:30 hrs
Day Off x2
—— ——
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.


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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