Browse More Plans

Cycle 4 week build - intensive aerobic focus

Author

The Endurance Habit - Toby Leyland

All plans by this Coach

Length

4 Weeks

Plan Specs

cycling road cycling intermediate advanced time goal power based

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.

Still have questions about this plan?

Plan Description

This plan was created based on riders wanting to progress from a base period of training. This is looking to build their aerobic fitness and targets the whole power duration curve. We are looking to spend quality time at the 95%-105% of threshold for varying lengths of time.
The final week has some challenges including the hour of power session to identify what your critical 60min power level is.

This is an ideal block to use prior to race season starting or in between blocks of racing.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
10:54 hrs 3:13 hrs
2:00 hrs 1:00 hrs
—— ——
—— ——
Workouts Per Week Weekly Average Longest Workout
10:54 hrs 3:13 hrs
2:00 hrs 1:00 hrs
—— ——
—— ——

Training Load By Week


Toby Leyland

The Endurance Habit

The Endurance Habit - We are what we repeatedly do. Excellence, then, is not an act, but a habit. Doing the right things on a regular basis, without a pause for thought, so they become a way of life.
In 2004 Toby started his triathlon journey setting up the Bahrain Triathlon Club. Competed in sprint tri through to Ironman, represented Team GB in Long distance tri.
Heavily involved in coaching cycling at youth and U23 level as well as developing my passion for ultra running.

Sample Day 1

1:00:00
Cross-Training/Rest/Bonus Session

Your cross training should compliment your riding and not adversely affect it. During the season you should probably steer clear of heavy gym work and instead focus on mobility work and other restorative activities such as yoga, Pilates and swimming.

Sample Day 2

2:56:20
176.1TSS
Endurance / tempo ride Z2 with 8 sec bursts

Endurance ride targeting steady zone 2, this is a great endurance pace to help you finish strong and get some good aerobic benefit.

Include 10 * 8sec bursts up and out of the saddle. Think 80% of a full out sprint.
Cadence should be high (105rpm+) to create a hard sharp effort that will improve your neuromuscular capacity.
Do the efforts randomly through the ride with long recoveries in between. An example is to do an 8 sec effort every 15mins in a 3hr ride.

Sample Day 3

1:20:00
60.1TSS
Muscular Endurance #1 Force Intervals 5 * 5min @ Z3

Improving muscular endurance results in less fatigue on longer rides and a greater ability to handle higher intensity training later in your season.
Some of the key adaptations made while working in these ranges are increases in muscle glycogen storage, aerobic conversion of fast twitch fibers and an increase in mitochondrial enzyme activity. All of these adaptations are important factors in building increased muscle endurance and strength.

Sample Day 4

1:06:00
75.5TSS
Threshold ramped intervals - tempo, under and over FTP

This is a threshold focused session working at intensity under and over your threshold.

There are several different effort levels, from tempo to very hard, this workout features a series of intervals that increase in steps, with each interval getting progressively harder.


Training adaptations that will come from this type of this workout include improvements in muscle glycogen storage, lactate tolerance and clearance, lactate threshold, and energy and oxygen delivery to working muscles. This workout features a series of 8 minute ramps that get a little bit harder as you go. Keep the recoveries truly easy. Self select cadence.
The session finishes with a series of max effort sprints.

Sample Day 5

1:00:00
Cross-Training/Rest

Your cross training should compliment your riding and not adversely affect it. During the season you should probably steer clear of heavy gym work and instead focus on mobility work and other restorative activities such as yoga, Pilates and swimming.

Sample Day 5

1:28:00
115.9TSS
Threshold builder bronze 5 * 10min

Focused on extensive aerobic endurance this session is aimed at pulling your power duration curve up. This is the first of 3 that are aimed at enabling you to work for long periods of time @ your threshold power. By working at your threshold for different duration's you will improve your sustainable power. This should feel like a quality session and expect your perceived exertion and heart rate to climb to threshold by the end of each interval.

Sample Day 6

0:57:30
76.06TSS
VO2 intervals and sub threshold #1

This session is very effective session to improve your aerobic endurance as well as your short term muscular endurance. There are 3 sets of 40 seconds @ VO2 max with short 20 second recoveries. Then straight into a 4 minute threshold block. This i then repeated 3 times with 5 min recoveries.

The short VO2 intervals use up your anaerobic energy sources, the short recoveries mean you hit the 4min threshold block fatigued and have to rely on your aerobic capacity to sustain this effort. It will feel a lot harder than a 4min min threshold block should.

This can be done on the turbo, if done on the road ensure the warm up and cool down are kept very easy.

$45.00 - Buy Now