😃 GREAT GAINS👍 4 WEEK Block Periodization VO2 Max w/recovery week + email access to coach
Frank Pike- My coaching philosophy is: Simple| Effective| Results GO BEYOND CRUSH UR GOALSAll plans by this Coach
This Plan features Block periodization and can be used in the following ways:
1) Peak for a race/event
2) Break out of a training plateau
3) Raise your VO2 max and FTP
**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 3x3min, 4x4min 5x5min etc. 5x6min and 6x5min have been shown to yield best results
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
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|10:04 hrs||3:20 hrs|
Day Off x2
|Workouts Per Week||Weekly Average||Longest Workout|
||10:04 hrs||3:20 hrs|
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?