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💪 Great Gains 4 WEEK Block Periodization- Thresholds w/Recovery Week + email access to coach 🙌🏻

Includes Structured Workouts

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

Learn More about Structured Workouts.


Frank Pike-My coaching philosophy is: Simple| Effective| Results GO BEYOND CRUSH UR GOALS

All plans by this Coach


5 Weeks

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 features Block periodization and can be used in the following ways:
1) Raise FTP and sustained power
2) Micro block leading into longer macro block

**It is recommended that you have at least 6-8 weeks of base aerobic training before completing this plan!
** Interval lengths can be adjusted to 3x8min, 4x8min 5x6min etc. Training is all about time at intensity or time in zone. Adjust to get your total time in zone goal!

Block periodization is a comparatively recent organizational approach and refers to a specific way of sequencing variables of load, volume and intensity and exercise type over the course of a mesocycle (long training cycle) in such a way that “front-loads” a series of challenging workouts in the first microcycle (4 week training block) of the mesocycle, with the goal of stimulating larger adaptations in a specific ability area (e.g. VO2max/aerobic capacity or lactate clearance) than would usually be possible using a more traditional method.

This goal is achieved by inducing a large stress or adaptive stimulus via a concentrated load, which then ideally facilitates a strong adaptation or improvement in this specific ability when sufficient recovery is provided.

After this overloaded microcycle, there is typically a vast reduction in amount of these challenging ability-specific workouts in the following microcycles. High intensity training volume is reduced to provide the necessary recovery for adaptation, and improvements made are maintained throughout the rest of the mesocycle with the inclusion of a single high intensity workout in each of the following microcycles.
Power based plan.

This plan has NO data feedback, but I am available for your questions via email- I will respond within 24hrs! This plan has lots of flexibility on the endurance days and you can decrease time on these days as needed to accommodate 6-8hrs of training per week.

I highly recommend you know your current FTP (functional threshold of power). If you do not please conduct your own 20min FTP test. If you need help conducting the 20 min FTP test I can do so via email upon purchase!

I have the following coach certifications/accreditations:
Training Peaks Advanced level 2
USA Cycling level 2
INSCYD Metabolic Profile testing
Power based training

I have coached state champions, national podium finishers and RAAM athletes

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x6
09:33:00 02:40:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
09:33:00 02:40:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Frank Pike

Beyond Category Coaching, LLC.

My areas of expertise are road, gravel, CX and MTB, Ultra and strength/mobility. I offer coaching plans that include daily detailed workout prompts that include time, intensity, watts, heart rate, and specific description of the workout. I will also create a one time training plan for big events and I provide nutrition guidance. I coach all levels of athletes and specialize in athletes that have limited time to train and have to balance training with family, work and life.

  • 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.

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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