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Working Triathlete 8-Week Fitness Builder Cycling (Intermediate) Heart Rate Based

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Working Triathlete 8-Week Fitness Builder Cycling (Intermediate) Heart Rate Based

Author

Conrad Goeringer

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Length

8 Weeks

Typical Week

4 Bike, 1 Other

Longest Workout

3:00 hrs

Plan Specs

cycling road cycling intermediate hr 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.


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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

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 05:24

Conrad Goeringer

Working Triathlete

Working Triathlete is a resource for busy athletes who want to dominate in life and athletics. Learn how to cut out the fluff and wring every drop of potential from your body in the time you have available to train. With a focus on maximizing performance with deliberate efficiency, Working Triathlete coaching, training plans and e-books can teach you how to race well without sacrificing other areas of your life.

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Sample Day 1

0:48:00
44TSS
Pre-THR Test with Openers: 4X1:30

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

0:50:00
59.4TSS
Threshold Heart Rate Test

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

1:05:00
52.3TSS
Technique: 3X3 IM, 3X3 70.3, 3X3 SST High Cadence

Sample Day 6

1:44:00
78.7TSS
Key Endurance: 5X6 (5 min @ 80%, 1 min @ low cadence @ 90%)

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

1:05:00
66TSS
Key Intensity: 3X10 SST

Sample Day 11

0:56:00
41.3TSS
Technique: 3-1 Low-High Cadence

Sample Day 12

1:05:00
58.8TSS
Technique: 3X2 Cadence + 3X(5@70.3 5@SST)

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).

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