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Torque Training Plan

Includes Structured Workouts

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Author

Guillaume Hamon

All plans by this Coach
No Ratings

Length

5 Weeks

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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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Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

INTRO / MAIN GOAL

The main objective of this mesocycle is to prepare the musculoskeletal system for the subsequent phases where volume and intensity are increased. The main goals of this training phase are increases in functional strength and muscular endurance.

Strength or Torque intervals, also often referred to as over- or big-gear intervals, are simply performed through sustaining a high power output at a low cadence.

The outcome of this workout should be the amount of torque (Nm) produced in each interval, and not power output (W). Lowering the cadence (selecting a harder gear), increases the force that is applied to the pedals which will increase the torque (Nm).

As a reference, elite male cyclists are producing around 1.5 Nm/kg of body mass during a 4 minute torque interval session. (Women between 0.9 to 1. Nm/kg.

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TIPS

Calibration

If you are using a power meter, we would strongly recommend that you perform a manual calibration before the start of your warm up.

Warm up

Each training session should begin with a good warm up (Included in each workout)

Intervals

These intervals are best performed where you can use a gear you are just able to turn over at a cadence of between 40 - 50 rpm. Focus should be on the complete pedal stroke, keeping your shoulders and hands relaxed during climbs while focusing on a stable pelvis.

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Thank you



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bikex4
6:13 hrs 3:15 hrs
Strengthx2
1:36 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
Bike
6:13 hrs 3:15 hrs
Strength
1:36 hrs 1:00 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Guillaume Hamon

Monitoring&Coaching

Consultant in the field of engineering training and physical preparation. Competence to support athletes and sporting events . Specialist swimming and endurance sports.

Consultant dans le domaine de l’ingénierie de l’entrainement et de la préparation physique. Compétences permettant la prise en charge de sportifs et d’évènements sportif. Spécialiste en sports d’endurance.

Cycling, track cycling, triathlon, swimming
Power analysis