Race High Volume

Browse Training Plan Store

Back to Plan Details

Race High Volume

Author

Damian Ruse

All plans by this Coach

Length

4 Weeks

Typical Week

1 Day Off, 1 Other, 5 Bike

Longest Workout

1:45 hrs

Plan Specs

cycling road cycling beginner

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.

Still have questions about this plan?

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Includes Structured Workouts

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


Learn More about Structured Workouts.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 06:07

Training Club

Semi-Pro Cycling

Simple, science-based and time-saving steps for beginner road cyclists to rapidly add power and speed to get faster on the bike.

Personalize Your Training • Coach Guided • Training Accountability

Sample Day 1

1:30:00
106TSS
Extensive Microburst Intervals

WU: 15 minutes with 3 x 1 minute spin ups building to 90% of FTP

MS: 4 x 6 Min FTP/FRC MicroIntervals of 40 seconds HARD / 20 Seconds EASY for a total of 6 minutes to equal one interval. 5 minutes rest after each set.

CD: Finish time at 60-70% of FTP

Sample Day 2

1:45:00
79.8TSS
Longish Endurance

WU: 5 minutes building to 60% of FTP

MS1: 105 minutes between 65-70% of FTP

Sample Day 3

1:00:00
30.3TSS
Active Recovery

MS: You get faster when you are resting and recovering, not when you are working hard!! Rest days are about going easy enough to really allow your legs to recover so no efforts over (PW: iLevel 1) today, take it easy and look at the scenery.

Sample Day 4

1:00:00
34.8TSS
Pre-Race Day

WU: 15 minutes building to Z3 MS: No targets for this ride, one to ease off the legs and any fatigue. Include 2 or 3 race pace efforts for 1 or 2 minutes at a time. You should come back feeling fresher than you started! CD: Finish time in Z1

Sample Day 6

1:00:00
30.3TSS
Active Recovery

MS: You get faster when you are resting and recovering, not when you are working hard!! Rest days are about going easy enough to really allow your legs to recover so no efforts over (PW: iLevel 1) today, take it easy and look at the scenery.

Sample Day 8

1:15:00
86.9TSS
Endurance Ride with Sprints

WU: 15 minutes building to 70% of FTP

MS: 60 minutes at 70% of FTP, then 90 minutes between 70-85% of FTP with 9 x 10 second all out sprints. 5 minutes rest between each one.

CD: Finish time at 65% of FTP

Sample Day 9

1:45:00
79.8TSS
Longish Endurance

WU: 5 minutes building to 60% of FTP

MS1: 105 minutes between 65-70% of FTP

$99.00 - Buy Now