Cram for the Exam
Christian WilliamsAll plans by this Coach
Are you in the middle of a season, and need to reignite the engine?
Do you have an event coming up, and you are feeling some panic that you might not have done enough intensity?
Do you normally just do what you do, but you feel like some intensity and structure for 4 weeks would bump you up a bit?
If you answered "yes" to any of these, this plan will do it.
This doesn't follow a traditional build in terms of periodization. To get more out of intensity, have a bigger base. However, intensity does make you stronger, assuming you recover after doing the work. And sometimes we just need to shock the system (or you were going to be going hard anyway, and wanted to see what happens if you do it in a planned way).
It is expected that your FTP is current. If you aren't sure, I recommend doing the standard protocol (5min test, then 20min test). If you aren't sure, or you'd like to be advised on how to do this, you can reach out to me Chris@Williamsracingacademy.com and I'll help you sort it out.
It is assumed that you have at least a 75 CTL, and that you ride 7-10 hours per week, with longer rides coming on the weekend. You shouldn't start this program until your TSB is at least +15.
If you have a CTL of 90+, and you are answering "yes" to the questions above, we have Cram for the Exam 2 available.
How it Works
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- 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.
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?