Working Triathlete 8-Week Fitness Builder Cycling (Intermediate) Heart Rate Based
Author
Conrad Goeringer
All plans by this CoachLength
8 Weeks
Typical Week
4 Bike, 1 Other
Longest Workout
3:00 hrs
Plan Specs
cycling road cycling intermediate hr based
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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.
If you want to increase your key fitness metrics in an efficient manner, this plan is for you. The 8-Week Fitness Builder is focused on boosting high-end fitness (aerobic capacity, threshold and force) as well as technique (pedal stroke, cadence and efficiency). It commences and ends with a built-in threshold heart rate test (protocol included). The plan is targeted towards individuals looking to maximize gains efficiently and works best when most of the workouts are executed on an indoor trainer. It is a great intermediate build for a Sprint or Olympic triathlon, or serves as a great early season base block for long course racing prior to the specific preparation phase of training. For more information on the rationale driving the plan, visit https://www.workingtriathlete.com/
Stats
Sample Day 1
Purpose is to get some time in the saddle prior to tomorrow's test. This workout is mostly easy riding with 4X1:30 pick ups around FTP, or ~8 RPE
Sample Day 2
This workout is a field test to establish your threshold heart rate, which is your Zone 4 heart rate intensity.
After a warm up and five openers, you will perform an all-out 30-min test. You should go as hard as you can during the 30-minute effort. Your average heart rate over the last 20 min is your threshold HR (which can be updated in your threshold setting). All other workouts key off of this metric.
Sample Day 4
Sample Day 6
The main portion of each of the intervals is done at approximate 70.3 pace (Z3) or mid to upper 80% of your threshold HR. Focus on learning what that effort feels like.
At the end of each interval, you will execute a minute of low cadence pedaling at an upper Z3/lower Z4 effort to build strength.
Sample Day 9
Sample Day 11
Sample Day 12
This workout includes intervals to develop strength and pedal form, along with intervals that begin at 70.3 target pace and build to sweetspot (upper Z3).