4 Week MAP Block 2

Author

Pro Endurance Coaching

Length

4 Weeks

Typical Week

3 Bike

Longest Workout

2:30 hrs

Plan Specs

cycling road cycling intermediate advanced masters power based tss based

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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Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.

This plan is one of the staples of Pro Endurance Coaching - structured physical work focusing on developing specific physical parameters. This block focuses on the development of your maximal aerobic ability. Simply put we are trying to build a bigger engine building on block 1 which is a little easier overall This work involves considerable quality training so expect the hard sessions to hurt!! It is suitable for both road and Time Trial riders building better fitness.
The plan is for intermediate / advanced riders who are training with a powermeter or smart trainer. You should have a good idea of your FTP from testing to set work intensities correctly. A measured MAP from a ramp test would also be useful to guide the intensity of harder reps. Sessions 1+ 2 each week are the backbones and the quality work and best done on an indoor trainer. Session 3 is more aerobic and flexible - this could be road or indoor trainer. Overall to get the best results you should be committed to riding 3 x per week around 4.5-5 hrs. Extra riding should be shorter recovery rides or base aerobic work at 60-70% FTP
The plan is unsupported from a coaching perspective. However Pro Endurance Coaching do provide bespoke consultancy so drop us an email and we can give you a quote for analysing your completed work and advice on moving forwards.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 04:23

Back to Plan Details

Sample Day 1

1:10:00
77.8TSS
MAP Block 2, Week 1, session 1

Session objectives:
1. Development of MAP (Vo2 Max).
2. Ride holding Aero position.
3. Aerobic system development.
4. Specific bike aerobic strength using cadence.

Sample Day 4

1:10:00
78.5TSS
MAP Block 2, Week 1, session 2

Session objectives:
1. Development of MAP (Vo2 Max).
2. Ride holding Aero positionre for all aerobic and recovery work.
3. Aerobic system development.
4. Neural recruitment v hard 10 secs

Sample Day 6

1:56:00
104.2TSS
MAP Block 2, Week 1, session 3 - AEROBIC

Session objectives:
1. Ride holding Aero position for aerobic work where possible.
2. Aerobic system development with some strength development.
3. Neural recruitment v hard 10 secs

Sample Day 8

1:10:00
80TSS
MAP Block 2, Week 2 session 1

Session objectives:
1. Development of MAP (Vo2 Max).
2. Ride holding Aero position.
3. Aerobic system development.
4. Specific bike aerobic strength using cadence.

Sample Day 11

1:10:00
81.3TSS
MAP Block 2, Week 2, session 2

Session objectives:
1. Development of MAP (Vo2 Max).
2. Ride holding Aero positionre for all aerobic and recovery work.
3. Aerobic system development.
4. Neural recruitment v hard 10 secs

Sample Day 13

2:15:00
119.5TSS
MAP Block 2, Week 2, session 3 - AEROBIC

Session objectives:
1. Ride holding Aero position for aerobic work where possible.
2. Aerobic system development with some strength development.
3. Neural recruitment v hard 10 secs

Sample Day 15

1:10:00
84.9TSS
MAP Block 2, Week 3, session 1

Session objectives:
1. Development of MAP (Vo2 Max).
2. Ride holding Aero position.
3. Aerobic system development.
4. Specific bike aerobic strength using cadence.

4 Week MAP Block 2

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