Four Week Intensity Burst - Mid-Season

Author

Will Allen

Length

4 Weeks

Typical Week

1 Other, 6 Bike, 1 Day Off

Longest Workout

4:00 hrs

Plan Specs

cycling road cycling intermediate advanced weightloss multi day power based

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Summary

Mid season can be a great time to re-focus and refresh your mind and your legs. This mid-season intensity burst program gives you specific, proven intervals two days per week, with longer rides on the weekends through the first three weeks. It finishes off with a one week "Personal Training Camp" to allow you to incorporate gains from the first three weeks and to get some big miles into your legs to insure you are strong heading into the second half of your season or into your "next" season, whether that is mountain biking, cyclocross or anything else. Take an easy recovery week in week five of this program and then come back strong in week 6 and enjoy the added strength, stamina and speed you have gained. Ride hard!

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 11:45

Back to Plan Details

Sample Day 1

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 2

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 3

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 5

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 175+% FTP (near max efforts if training with HR). Sprint every 4-5 mins.

Sample Day 6

3:00:00
Group Ride

Group ride. Have fun.

Sample Day 8

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 9

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+.

Four Week Intensity Burst - Mid-Season

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