This perceived exertion based training plan is built to give some structure to someone who has hung up the bike for several months (i.e. over the winter) and wishes to have a great spring and summer on the bike. This plan would also be suitable for someone who has recently recovered from injury.
This plan includes 3 structured on bike workouts per week and 2 core workouts per week. These workouts can be done on the trainer or on the road if you're able. Total Weekly hours range from 3 hours to 4.5 hours with 1 hour of core per week. These workouts can be moved around in the week to suit your schedule.
You do not need heart rate or power to follow this plan. However a gps watch or phone app to track your distance can help with motivation.
Andrew Watson coaching philosophy is athlete centered and based on scientific training methods with a focus on progression, consistency and attainable goal setting. Andrew utilizes Heart Rate, Power and muscle oxygen sensor data to prescribe individualized training programs and WKO to review data.