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Cram for the Exam

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Christian Williams

All plans by this Coach
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Length

5 Weeks

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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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

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.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
8:10 hrs 3:00 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
8:10 hrs 3:00 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Christian Williams

Williams Racing Academy

~Full-time cycling coach since 1999.
~Served as director for Slipstream Sports (Garmin-Sharp, but now EF-Education First) directing the development team.
~coached riders to over 100 national championship podiums (we've stopped counting) and over 20 gold medals there.
~ I've coached 15 riders to compete at the world championships, including a podium performance there.
~www.WilliamsRacingAcademy.com
~check out our podcast, The Second Echelon
~married over 20 years, 3 kids

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