5 Week Cycling Time To Exhaustion Builder

Author

Patrick Smith

All plans by this Coach

Length

5 Weeks

Typical Week

5 Bike

Longest Workout

1:29 hrs

Plan Specs

cycling road cycling intermediate power based base period

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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 is a plan built off the design outlined in Billal et al 2004 using progressively longer intervals at threshold over a 5 week training period to increase time to exhaustion in established endurance athletes. This is completed entirely at or below FTP and requires an accurate estimate of functional threshold power or maximal lactate steady state power. If you do not have a preferred FTP protocol, you may email me and I can add one to your plan.

This plan is written to work best with power feedback or a smart trainer. It is listed as for intermediate athletes but will likely show robust response with beginners as well as moderate response with advanced athletes. For questions or comments, please email me.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 05:43

Patrick Smith

Mindfulness trained Psychology PhD candidate providing goal focused positive coaching for triathletes, cyclists, and runners that want to achieve their endurance goals and still enjoy their life/sport balance.

Back to Plan Details

Sample Day 1

1:05:00
78.3TSS
MLSS W1.1 3x10 @FTP on 15min

Sample Day 2

1:00:00
48.5TSS
MLSS LSD 1 Ramp to 80%

Sample Day 4

1:00:00
74TSS
MLSS W1.2 2x15 @FTP on 20min

Sample Day 5

1:10:00
59.5TSS
MLSS LSD 2 Over Under @80%

Sample Day 6

1:05:00
55.5TSS
MLSS LSD 3 Subthreshold Spin ups @88%

Sample Day 8

1:11:00
88.8TSS
MLSS W2.1 3x12 @FTP on 17min

Sample Day 9

1:00:00
48.5TSS
MLSS LSD 1 Ramp to 80%

5 Week Cycling Time To Exhaustion Builder

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