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PurSue | Womens all round fitness Plan - Block 1 (Strength, Endurance, Muscular Endurance)

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Sue Allen

All plans by this Coach

Length

4 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

Welcome to Block 1 in our comprehensive cycling training programme.

The women all round fitness plan is a 24 week training plan delivered in 6 blocks of 4 weeks progressive training. Our system is a proven method of building a deep level of all round cycling fitness and maintaining it throughout the summer period.

The plan covers all of the 5 core fitness abilities.
- Aerobic endurance,
- muscular endurance,
- aerobic capacity,
- anaerobic endurance
- and neuromuscular power.

By improving all 5 of these abilities you will develop a deeper aerobic engine, be able to make sustained hard efforts, have the condition to go into the red and recover, as well as develop some zip and power to respond to quick changes of pace.

The training system is ideal preparation for all riders looking to take part in Sportives, Gran Fondos, Century rides, Club rides and Charity rides or you can use it simply for the pleasure of seeing your performance sky rocket.

The Plan is made up of:-
2 x shorter sessions that can be done inside or outside - however they suit the turbo better and set to power so great for Zwift.
1 x resistance training sessions with guidance on exercises - but if you can fit a second one in you will really some great on the bike gains.
1 x Longer endurance ride - just need you, a bike and a HR monitor.
1 x Recovery/ cafe ride

If you have any questions you can contact me on Sue@propello.bike at any time or check out https://www.propello.bike/female-coaching/ for more info.

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 x4
05:12:00 03:00:00
Day Off x2
—— ——
Strength x1
00:45:00 00:45:00
Workouts Per Week Weekly Average Longest Workout
Bike
05:12:00 03:00:00
Day Off
—— ——
Strength
00:45:00 00:45:00

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Sue Allen

Propello

A full time cycling coach looking to give every athlete a unique insight into their own abilities to ensure the most effective way to progress and improve their cycling. Whatever your goal maybe, weather it is to improve your cycling fitness or to take on a bigger challenge, or to be able to compete at a higher level. I can build a bespoke plan taking into account your individual needs, lifestyle, physiology, & goals. To get you to the start line at the peak of your fitness. Find out more below.


  • 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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