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.