12 Weeks to Big Power Improvements in Fitness & Strength (sync with Zwift, Garmin, Wahoo) 8-10hrs/wk

Author

Simon Kessler

All plans by this Coach

Length

12 Weeks

Typical Week

2 Day Off, 6 Bike

Longest Workout

2:55 hrs

Plan Specs

cycling road cycling intermediate 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.

“Become fit, fast, and strong in 8-12 weeks with specific training!”


Training plan description: This 12-week Training Plan with Power is designed for cyclists who can train 4-5 times/week, with typically 1-2 hours available Monday to Friday and 1.5-3 hours available on Saturdays and Sundays, for an average of 8-10 hours/week total. The plan builds each week with first a focus on strength and threshold power improvements. Later in the plan, we build your speed, VO2 max, and high-intensity fitness. This plan is in the latest TrainingPeaks version with automatic sync to Zwift, Garmin, Wahoo, and more.


The plan is very flexible. Each week there are 4 key workouts and an optional fifth workout. You may move days around in the week if need. The goal is to complete the 4 key sessions each week on any of the days, to ensure improvements. Before starting the plan you should have a good level of endurance fitness and be accustomed to training 7+ hours/week.


The training is with Power and is designed in the Workout Builder format which provides your personalized power zones in each training session which are calculated automatically from your Threshold number inputted under settings. Additional benefits of the Workout Builder format include direct training session sync to your Garmin or Wahoo device and to Zwift - simply select the day's training session from your "training" folder (scroll down to "TrainingPeaks custom workout". Your day's session appears there ready to start.


Designed by former professional and multiple national champion coach Simon Kessler of Simon Says Cycling, coach Simon has coached for 25+ years and has enjoyed an incredible track record as a coach which includes state and national champions on multiple continents in the road, track and mountain biking. Some of Simon’s clients have won world championship medals and gone on to wear the yellow jersey in the Tour de France. With this plan, you receive 30+ years of top-level experience in a super effective training plan that will lead to fast improvements.


Plan Features

-This training plan starts on a Monday
-The plan is reusable an unlimited amount of times
-This plan works great indoors and works with Zwift, TrainerRoad and more
-This plan works with power only (no heart rate zones)
-Designed with the latest Workout Builder - offering you more precise training with your personalized power intensities automatically displayed for each session
-Your day's training session syncs automatically each day on Garmin, Wahoo, and Zwift
-Additional instruction and coaching via our client-only FB group

Training for another race or personal improvement goal? Checkout our other training plans for racing (road, time trial, criterium), centuries, gran fondos, base training, power gains, and more. Visit: simonsayscycling.com

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 09:04

Simon Kessler

Simon Says Cycling

Do you want to make real improvements but are often left frustrated with your progress?

Coach Simon Kessler's proven track record (since 2001) has helped everyday cyclists and professionals achieve their goals and attain new levels of satisfaction and fulfillment in their cycling.

Our training plans combine real-world experience with sports science and years of experience coaching cyclists from beginner to professional.

Learn more about our services at http://simonsayscycling.com

Back to Plan Details

Sample Day 1

1:31:00
91.3TSS
Sub Threshold

Sub Threshold intervals also know as "sweet spot" intervals and feel "somewhat hard". The goal is to complete all intervals at a similar power and pace. You should not try and beat the power target significantly.

Setting up one screen with “current lap average power” may help you say focused and monitor your effort realtime.

These intervals can be performed on a steady uphill, on flat or rolling terrain or indoors with a smart trainer. Gear/cadence selection is whatever feels best to you. No cadence guidelines are given for this session.

Remember you are burning lots of carbohydrates so make sure you fuel up well before training and also during the session with easy to assimilate carbohydrates.

Sample Day 2

1:15:00
66.9TSS
Tempo Big Gear

A long big gear interval to improve your muscular endurance and muscular strength. The pace may not feel hard at first but by the end, it should feel quite hard. Pick a course with no stops on a flat course or a rolling course where you can still pedal on the downhills. You can also ride up a long climb or indoors on a smart trainer. Please note of cadence range for big gear and also post big gear focusing on spinning. 

If you experience any knee pain increase your cadence. If it continues then stop the big gear interval for the day and ride at a moderate pace. 

Switch up body positions from holding on the top, hoods, in the drops, and occasionally out-the-saddle.

Sample Day 3

1:25:00
79.9TSS
Endurance with On/Off Sprints

Endurance ride with some hard sprint repeats to simulate the accelerations in racing at the end the ride.

Coach tips: For the repeated sprints, select a gear around 52 x 15 or 16 and simulate a jump in a race. On the road this will be out-the-saddle. For indoors it will be all seated.

Sample Day 5

2:27:00
157.9TSS
Endurance + Hard Finish

Endurance ride with some hard efforts to finish.

Sample Day 6

1:55:00
121.6TSS
Tempo

A long tempo interval to improve your muscular endurance and lactate clearing ability. The pace may not feel hard at first but by the end, it should feel quite hard. Pick a course with no stops on a flat course or a rolling course where you can still pedal on the downhills. You can also ride up a long climb or indoors on a smart trainer. Choose a gear/cadence that feels best for you.

Sample Day 8

1:36:00
101.9TSS
Sub Threshold

Sub Threshold intervals also know as "sweet spot" intervals and feel "somewhat hard". The goal is to complete all intervals at a similar power and pace. You should not try and beat the power target significantly.

Setting up one screen with “current lap average power” may help you say focused and monitor your effort realtime.

These intervals can be performed on a steady uphill, on flat or rolling terrain or indoors with a smart trainer. Gear/cadence selection is whatever feels best to you. No cadence guidelines are given for this session.

Remember you are burning lots of carbohydrates so make sure you fuel up well before training and also during the session with easy to assimilate carbohydrates.

Sample Day 9

1:35:00
88.5TSS
Tempo Big Gear

A long big gear interval to improve your muscular endurance and muscular strength. The pace may not feel hard at first but by the end, it should feel quite hard. Pick a course with no stops on a flat course or a rolling course where you can still pedal on the downhills. You can also ride up a long climb or indoors on a smart trainer. Please note of cadence range for big gear and also post big gear focusing on spinning. 

If you experience any knee pain increase your cadence. If it continues then stop the big gear interval for the day and ride at a moderate pace. 

Switch up body positions from holding on the top, hoods, in the drops, and occasionally out-the-saddle.

12 Weeks to Big Power Improvements in Fitness & Strength (sync with Zwift, Garmin, Wahoo) 8-10hrs/wk

$79.95 - Buy Now