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

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Peter Glassford

All plans by this Coach

Length

9 Weeks

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

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.
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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)
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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.
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Core is a 10 min routine with a lot of flexibility based on what you need (examples/downloads included)
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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!
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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.
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The plan is 8-12 hours a week with options noted to extend or reduce as your schedule dictates
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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 -> https://consummateathlete.com/training-plans/
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For more feedback/adjustment Coaching plans can be viewed here-> https://consummateathlete.com/coaching/
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Thank you for checking out my plans!

Peter
www.consummateathlete.com
peterglassford@gmail.com

How it Works

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Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
6:53 hrs 4:00 hrs
Other x3
0:06 hrs 0:30 hrs
Strength x3
0:32 hrs 0:10 hrs
Workouts Per Week Weekly Average Longest Workout
Bike
6:53 hrs 4:00 hrs
Other
0:06 hrs 0:30 hrs
Strength
0:32 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

Consummate Athlete Coaching

Helping busy adult athletes balance life and big adventures!

  • Consultation https://calendly.com/smartathlete
  • Event/Goal Training Plans via Training Peaks
    https://consummateathlete.com/training-plans/

Coaching - https://consummateathlete.com/coaching/

  • Bronze - Monthly Programming and emails
  • Silver - Weekly emails/adjustments, includes data analysis
  • Gold - Daily emails, calls/texts, adjustments, data-analysis

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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