Four Week Intensity Burst - April 2011

Average Weekly Training Hours 11:45
Training Load By Week
Average Weekly Training Hours 11:45
Training Load By Week
Sample Day 2
1:15:00
Pace Miles with a TT Twist

Pace Miles (PM), 3 x 12 mins, 10 mins between intervals. Then 5 x 2 mins at Time Trial (FTP/LT) pace, 3 mins between efforts. Remaining time at ISM pace. Warm down.

Pace Miles (PM) are ridden at 68-75 RPM. Intervals will generally be longer (5-60 minutes) and will be ridden at your prescribed PM HR/power. Your Time Trial (TT) pace for today's workout is your one hour TT pace, which is the same as your FTP (Functional Threshold Power) or LT (Lactate Threshold) pace. Email me if you have any questions.

Sample Day 3
1:30:00
Early Season Miles (ESM)

Early Season Miles (ESM) are the centerpiece of your training program, and help to create a positive, upward spiral of performance. Ride the majority of your ESM miles at your ESM heartrate/power as prescribed by your coach. Cadence 85+.

Sample Day 4
1:15:00
Pace Miles with a TT Twist

Pace Miles (PM), 3 x 12 mins, 10 mins between intervals. Then 5 x 2 mins at Time Trial (FTP/LT) pace, 3 mins between efforts. Remaining time at ISM pace. Warm down.

Pace Miles (PM) are ridden at 68-75 RPM. Intervals will generally be longer (5-60 minutes) and will be ridden at your prescribed PM HR/power. Your Time Trial (TT) pace for today's workout is your one hour TT pace, which is the same as your FTP (Functional Threshold Power) or LT (Lactate Threshold) pace. Email me if you have any questions.

Sample Day 6
3:00:00
Tempo plus 15 sec sprints

Tempo ride with sprints: W/u and W/d 10 mins. Ride at ISM pace. 8 x 15 sec sprints at 150% FTP (near max efforts if training with HR). Sprint every 4-5 mins.

Sample Day 7
3:00:00
Group Ride

Group ride. Have fun.

Sample Day 9
1:15:00
Pace Miles with a TT Twist

Pace Miles (PM), 2 x 12 mins, 10 mins between intervals. Then 5 x 4 mins at Time Trial (FTP/LT) pace, 3 mins between efforts. Remaining time at ISM pace. Warm down.

Pace Miles (PM) are ridden at 68-75 RPM. Intervals will generally be longer (5-60 minutes) and will be ridden at your prescribed PM HR/power. Your Time Trial (TT) pace for today's workout is your one hour TT pace, which is the same as your FTP (Functional Threshold Power) or LT (Lactate Threshold) pace. Email me if you have any questions.

Sample Day 10
1:30:00
Early Season Miles (ESM)

Early Season Miles (ESM) are the centerpiece of your training program, and help to create a positive, upward spiral of performance. Ride the majority of your ESM miles at your ESM heartrate/power as prescribed by your coach. Cadence 85+.