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2024 Peaks Challenge Falls Creek - Intermediate Volume Program

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2024 Peaks Challenge Falls Creek - Intermediate Volume Program

Author

Human Performance Technology

All plans by this Coach
4.74 (53)

Length

16 Weeks

Plan Description

This programme is for a rider who has on average 12 hours per week to train. This program builds your weekly training volume up to the biggest week of 17 hours in a structured way so that you can achieve your best result at Peaks Challenge Falls Creek.

This programme assumes you will commence Week 1 with some km’s already in the legs. This intermediate programme assumes you will be doing a mix of indoor trainer sessions and rides on the road. Most of the sessions are set up so you can do it as a SMART Ergo session on a trainer, or take the Main Set and incorporate it into a longer ride outside.


Remember, consistency is the key to getting fitter, so try and ride as regularly as possible. If you miss a session it is OK, don’t try and make it up, just get on with the programme.

Try to prioritise the key long ride sessions as these are the most important element of the programme. The training plan allows for ample recovery days and weeks. Take advantage of these and ensure you let your body rest as that is when all the adaption happens

Start this program on the 20th November 2023 so the 16-week programme finishes on the 10th March 2024

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x6
12:35:00 10:00:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
12:35:00 10:00:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor
  • GPS

All supported devices

Dr Stephen Lane

HPTek

Stephen has combined his passion for sports science and cycling by developing HPTek - a cycling-specific coaching service.

With over 12 years experience as a professional coach Stephen has worked with a variety of successful athletes including UCI Hour Record Holders, UCI World Tour riders, U/23 Australian National champions and Masters World Track Champions. Using the same coaching methods Stephen also works closely with many recreational cyclists to help them achieve their sporting goals.


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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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