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Speed Booster Plan - Includes Downloads + Core ( Polarized , Vo2, Sprint )


Peter Glassford

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1 Week

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Plan Description

This is a 2 month Plan to improve your Speed or 'top end' intensity. It asks you to work really hard a couple times a week and also be disciplined with training at low intensity the rest of the week to allow for proper speed and intensity hte other days.
This is a polarized approach where we are avoiding training moderately most of the time and either going easy (low intensity) or hard (over FTP)
Any athlete can use this plan but it is best applied if you have a base of fitness and have been riding regularly for 3+ months. If you do not have this then consider my endurance boosting plan or any base/general preparation plans.
Core is a 10 min routine with a lot of flexibility based on what you need (examples/downloads included)
Downloads are included for most bike workouts ( for Garmin / Zwift Etc ). Endurance workouts may not have download to keep thing simple and provide freedom from focus and devices!
You can use this plan by HR, Power or RPE (no device) - you do not need to use downloads as the title and description of each workout should allow for completion of the key elements of the workout.
The plan is 8-12 hours a week with options noted to extend or reduce as your schedule dictates
For $99, I offer 3 months 100% Made For You Plans, which often works better as it takes your schedule, goals, equipment, and abilities into account ->
For more feedback/adjustment Coaching plans can be viewed here->
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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:31 hrs 1:31 hrs
0:10 hrs 0:10 hrs
Workouts Per Week Weekly Average Longest Workout
3:31 hrs 1:31 hrs
0:10 hrs 0:10 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Peter Glassford

Smart Athlete Coaching

Smart Athlete coaches busy, adult clients who want to do big crazy adventures!

Coaching and Training Plan Types

  • Trainingpeaks - Pre Made Training Plans (price and duration varies)
  • 3 Month 100% CUSTOM Plans are only $99 CAD - no calls, emails or adjustments
  • Weekly Coaching (Bronze) - email communication, some adjustments
  • Daily Coaching (Gold) - emails, calls, adjustments

Other Services: Strength, Kinesiology, Bike Skills, Phone Consult