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

Author

Peter Glassford

All plans by this Coach
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Length

1 Week

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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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



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bikex6
3:31 hrs 1:31 hrs
Strengthx1
0:10 hrs 0:10 hrs
Workouts Per Week Weekly Average Longest Workout
Bike
3:31 hrs 1:31 hrs
Strength
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