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Test & Try - A Four Week Plan (Power)

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Ferguson's Coaching

All plans by this Coach
No Ratings

Length

4 Weeks

Refund Policy

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

The Test & Try - A Four Week Plan is designed to let you try the structure of workouts that are typical of Ferguson’s Coaching Training Plans.

This plan is for those using power. Most of the cycling workouts are fully built within the plan and can be used with smart trainers and most head units.

This plan is for riders that are used to doing at least three rides or more, most weeks and are capable of riding for over 2 hours. If not, have a look at our other plans or contact Ferguson’s Coaching to allow us to recommend an alternative plan.

The peak week’s volume of training is 8 hours. For those familiar with TrainingPeaks metrics, the peak week’s TSS is 346, (if you add in the extra rides).

The cycling training is typically broken down into three main rides with optional rides for recovery or endurance. Most weeks have optional rides available. Mid-week rides are more suited to an indoor trainer but can easily be completed on the road. There is a mixture of workouts in this plan, some based on sprints / short intervals and others on threshold/Sweet-Spot intensity, so there is some variety. The weekend rides build your endurance, remember to have food and drinks with you.

There are also cross training sessions, although optional, they should be part of your training as they can benefit your riding. Cross training builds all-round injury preventing robustness.

The Flexible Days give you the opportunity to juggle the week around your other commitments if you can’t follow the prescribed schedule. If you do have to move sessions, try not to do two hard days back to back unless working on your endurance. Please try to keep the structure of one day of harder training followed by a rest day or easier ride.

At the end of the first three weeks you have an easier recovery week. Three weeks of build followed by a recovery week is good practice.

https://www.fergusonscoaching.co.uk



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bikex5
6:06 hrs 3:00 hrs
Day Offx2
—— ——
X-Trainx1
1:00 hrs 1:00 hrs
Customx1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
6:06 hrs 3:00 hrs
Day Off
—— ——
X-Train
1:00 hrs 1:00 hrs
Custom
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Robert Ferguson

Ferguson's Coaching

Hi I’m Robert Ferguson, I’ve been an enthusiastic cyclist since I was thirteen years old, although I have trouble believing it that was over thirty years ago…

My main areas of focus are Road, Time Trial and Track.

I prescribe tailor made training plans to improve your performance in your chosen events. I also offer advice on bike fit and nutrition.

Working together, communicating effectively, to get what’s best for you.