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2020 LeTape - High Volume Program


Jacob Emmerton

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20 Weeks

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Plan Description

This programme is for a rider who has on average 17.5 hours per week to train. This program has a strong focus on building the aerobic engine for the first half of the program to help you finish the upcoming event. It then switches to help make you the fastest you can up the 3 climbs that you will have to tackle as well as touch up work to ensure you a strong finish.

This programme assumes you will commence Week 1 with some km’s already in the legs and that you have a moderate amount of time during the week to get in 2 to 4-hour rides and that you are riding outside near hills.

Start this program on the 5th July 2020 so the 20-week programme finishes on the 28th November 2020 which is the day of the LeTape event.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x7
17:36 hrs 5:00 hrs
Workouts Per Week Weekly Average Longest Workout
17:36 hrs 5:00 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Jacob Emmerton

Jacob Emmerton Coaching

I am currently a cyclist racing in the TRS Racing team of the NRS in Australia. I have raced in many places around the country and have also had several experiences coaching people to help them achieve their goals. I am passionate about coaching and believe I can help anyone achieve their cycling goals.

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