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12 Week Winter Build With Plyo and Strength Work

Author

Zack Allison, BSE- Source Endurance

All plans by this Coach
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Length

12 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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Plan Description

This is a 12 week training plan for the competitive recreational cyclist to for 12 weeks. This plan is based on 7-10 hours a week to train +/- 2 hours. This program is built by highly educated, experienced, and skilled certified coaches with strong understanding of specificity, and overload stimulus principles. This plan increases in intensity of intervals over the 12 week period and is best supplemented with another more intense spring plan after this 12 week build period.

The periodization for this event is based on a 2 week "on" period, followed by a recovery period varying on the amount of overload. This periodization is based on prior success with Source Endurance athletes to prevent over training while providing the highest level of overload stimulus efficiency in training. Each trainign block gets harder each cycle with intervals changing in intensity as we get closer to your event. The cycles all head towards a peak cycle starting a couple weeks out form the event honing your fitness in preparation for your event dates.
These plans have intensity and zones based on a percentage of threshold. We know that certain percentages of threshold correlate to a desired intensity and overload stimulus. To gain the most fitness please follow the written workouts to the best of your ability in your specific zones based on your threshold. 40-60% of threshold = recovery zone. 60-75% of threshold = endurance zone. 75-88% of threshold = Tempo zone. 88-105% of threshold = Threshold zone. 105+% of threshold = Vo2 max zone. Zones may overlap and the feel may vary day to day. These percentages and ranges allow us to work with heart rate and power zones.

Please email Zallison@source-e.net with any questions.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bikex6
7:47 hrs 3:00 hrs
X-Trainx1
0:27 hrs 0:30 hrs
Day Offx1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
7:47 hrs 3:00 hrs
X-Train
0:27 hrs 0:30 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Source Endurance

Source Endurance

Our Mission is to facilitate the accomplishment of each athletic, performance and competitive goal for every client. We do this by offering highly effective training advice, nutrition advice, and mentorship.

We are dedicated to the activities and lifestyles that make an endurance athlete and work tirelessly to prepare each client for success on event day.