8 Week 1 & 5 Minute Power Focus

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8 Week 1 & 5 Minute Power Focus

Author

Andrew McDonald

All plans by this Coach

Length

8 Weeks

Typical Week

4 Bike

Longest Workout

4:00 hrs

Plan Specs

cycling road cycling beginner intermediate power based tss based strength

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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.

No bells, no whistles, just good old graft.

Choose this plan if you need to focus on you 1 and 5 minute power.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 08:40

Andy McDonald

Grit and Glory Coaching

I believe in celebrating effort rather than results and keeping things simple to help the 'Everyday Athlete' achieve more.

Beyond training plans, performance testing and regular feedback, my services include:

  • Fatigue Management
  • Mental Strength & Wellness
  • Race Preparation & Strategy
  • Strength & Conditioning
  • Remote Kettlebell Coaching
  • Practical Skills Sessions
  • Personal & Team Coaching
  • Event Presentations

Sample Day 1

1:00:00
33.1TSS
Recovery: Zone 1/2 Alternation

~1H easy spin, alternating 10M in Zone 1 (45-55% FTP) and 10M Zone 2 (60-65% FTP).

Can shorten or lengthen duration of ride depending on how you feel, time availability etc.

PURPOSE: Allow for adaptations from previously challenging workouts, whilst maintaining rhythm of training without adding any further stress to the body. Also helps to circulate oxygenated blood around the body and remove any metabolic waste products that may be lingering in the muscles from these previous workouts, since lactate is combusted as a fuel in the aerobic energy process better at a lower power output than it is when completely resting.

Sample Day 3

1:50:00
105.3TSS
Supra-Threshold: 1M/1M Repeats

20M building up to 60-70% FTP.

4x 12M (6x 1M @ 105-110% FTP/1M @ 40-50% FTP) with 3-4M easy spinning as active recovery between each block of repeats.

Remaining time up to 1H50M @ 55-65% FTP.

See workout details below for full session breakdown.

PURPOSE: Increase the maximal volume of oxygen the body can take in and deliver to the working muscles via the blood. Improves speed of recovery between hard efforts, as well as ability to overcome force and re-accelerate multiple times.

Sample Day 5

1:45:00
98.2TSS
VO2max: 3M Supra-Into-VO2Max Intervals

30M steady riding @ 55-70% FTP to warm up.

6x3M consisting of 2M @ High Zone 4 (100-105% FTP) going into 1M @ Zone 5 (115-118% FTP) with 2-3M recovery between each interval.

Once complete, finish ride with another 40-45M @ ~55-65% FTP.

PURPOSE: Develop maximal ability to take in oxygen and deliver to the working muscles. This interval prescription is aimed to build the HR gradually and then to start the VO2Max intensity when HR is already elevated, which simulates racing better and increases demands on muscles.

Sample Day 7

4:00:00
169TSS
Endurance: Long Steady Ride

4H @ 60-70% FTP. 

Keep intensity in check wherever possible, but don't stress straying into Zone 1 on downhills or Zone 3 on steeper climbs.

PURPOSE: Enhances aerobic fitness by stimulating greater mitochondrial biogenesis (production of mitochondria - the power house of the cell), enhanced capillarization in the muscles, development of slow-twitch muscles fibres and trains body to more efficiently use fat as primary fuel source.

Sample Day 8

1:15:00
33.7TSS
Recovery: Easy Ride + Tempo Increases

1H15M @ 45-50% FTP with 1M @ 70-75% FTP (7/10 effort) every 9M throughout ride.

PURPOSE: Allow for adaptations from previously challenging workouts, whilst maintaining rhythm of training without adding any further stress to the body. Also helps to circulate oxygenated blood around the body and remove any metabolic waste products that may be lingering in the muscles from these previous workouts, since lactate is combusted as a fuel in the aerobic energy process better at a lower power output than it is when completely resting. This ride adds a little bit of intensity for when it's important for the legs not to get "sleepy".

Sample Day 10

1:45:00
87.8TSS
Anaerobic Capacity: 30S Repeats

30M warm up, building up from 55-65% FTP towards 85-95% FTP, and then settling in to 55-75% FTP.

Then, perform 2x blocks, each comprising 5x 30S intervals @ 130-150% FTP, taking around 2.5M for active recovery @ 30-40% FTP (i.e. very easy spinning) after each interval. Ride for ~15M @ 50-60% FTP between the two blocks.

Remaining time up to 1H45M @ 50-65% FTP to return body to resting levels steadily.

See workout details below for further details.

PURPOSE: Develops ability to produce high amounts of power well above maximal oxygen uptake levels (VO2Max) and promotes recruitment of Type II (fast twitch) muscles in power production. Applied during short, sharp climbs or for attacks within races.

Sample Day 12

1:45:00
109TSS
VO2Max: 30S/15S Microbursts

25M building up to 60-70% FTP.

4x 9M blocks, each comprising: 12x (30S @ 118-125% FTP/15S @ 30-40% FTP) with 3-4M easy spinning as active recovery between each block of micro-intervals.

Remaining time up to 1H45M @ ~55-65% FTP.

See workout details below for full session breakdown.

PURPOSE: Increase the maximal volume of oxygen the body can take in and deliver to the working muscles via the blood. Improves speed of recovery between hard efforts, as well as ability to overcome force and re-accelerate multiple times.

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