5W_BuildUp_WorkCyclist

Author

Jordy Bouts

All plans by this Coach

Length

5 Weeks

Typical Week

5 Bike, 1 Day Off, 1 Strength

Longest Workout

4:30 hrs

Plan Specs

cycling road cycling beginner intermediate power based tss based base period

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Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 12:11

Jordy Bouts

The Physio Factory

The Physio factory is a training centre that wants to help people move more and better. We focus on recreational and competitive athletes. Besides individual athletes, companies can also come to The Physio Factory to achieve a healthy lifestyle together.

At The Physio Factory you can get advice, personal and/or group training and physical testing via an exercise test. All this for both recreational athletes and competitive athletes.

Back to Plan Details

Sample Day 1

1:00:00
47.54TSS
Base 1h 10' 20-40Hi.An

Base ride 1
- Easy ride in zone 1
- High cadence
- 10' 20"-40" High Anaerobic intervals

Sample Day 2

1:35:00
80.7TSS
Power 1h30 5x 4'Med/2'Rc

Strength training indoor.
- Focus on your position and on your breathing.
- Perform the blocks in a controlled way.

Sample Day 3

1:10:00
59.1TSS
Base LowC 1h15 4x 5'FatMax

Base ride
- Pace feels comfortable.
- FatMax zone is comfortable
- Low carb training

Sample Day 5

1:35:00
80.7TSS
Power 1h30 5x 4'Med/2'Rc

Strength training indoor.
- Focus on your position and on your breathing.
- Perform the blocks in a controlled way.

Sample Day 6

3:10:00
139.3TSS
Base 3h 4x5'FatMax

Base ride
- Pace feels comfortable.
- FatMax zone is comfortable

Sample Day 7

3:30:00
134.1TSS
Base 3h30 + 2x5' 15-45Hi.An

Base ride.
- High Anaerobic interval 10': 15"-45"
- Base training is comfortable

Sample Day 8

1:00:00
45TSS
Core Training 1h

The goal of this session is to increase leg strength, remove any imbalances between legs & prepare the body for adding power to legs

You should consider professional help with this session

Follow the DPC Cycling Strength & Injury Prevention Plan then move onto the Core Plan once done

Correct form here is key

5W_BuildUp_WorkCyclist

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