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Build 1 with Sweetspot and Threshold 8 weeks, 11-13 hours per week

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Phil Kilpatrick

All plans by this Coach
No Ratings

Length

8 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.

Still have questions about this plan?
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 plan is best used for the period after an endurance build programme, aimed at 11-13 hour per week riders.

The plan is based on indoor training with a longer ride at the weekend. The plan can easily be used as a more vaired mix of indoor and outdoor, the emphasis on completing workouts and then adding Z2 time if you wish to increase training load

Outdoor rides can add volume in Z2 pre session so 20-30 mins then load session on device to complete workout.

Based on sweet spot to devolp muscular strength and endurance, with additional work above and below threshold to push/pull to increase FTP.

Ideally used 14-16 weeks out from an event to build power and strength with intervals. The 6-8 weeks preceding A race would be dependant on event type but a V02max plan is suggested.

The plan is a based on 5 sessions per week for 3 weeks with a de-load on week four and eight.
Testing is completed in week 1 and 8 to set power zones for sprint, 1/5/20 min efforts.

The result from the test's 20 min block is your cloeset FTP value to use for the plan. Dont use a stand alone 20 min test unless it follows a 5 min v02max pre fatigue section.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bikex5
10:29 hrs 4:27 hrs
Day Offx2
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
10:29 hrs 4:27 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Phil Kilpatrick

VeloSpeed Coaching

Cycling, fitness and wellbeing coach.

Based in the Midlands in the UK.

Online, 1-2-1 and group coaching available.