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Six Week Spring Classic Muscular Endurance Plan

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Carl Jauncey

All plans by this Coach

Length

6 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 six-week Spring Classic Muscular Endurance (ME) progressive training plan is aimed at Beginner and Intermediate Master & Vet cyclists who want to push and boost their cycling performance, but are short on time.

Targeting Muscular Endurance (ME) training will boost your aerobic and anaerobic fitness with minimal risk of overtraining. This training plan will help you ride faster for longer being especially useful on those long fast group rides or ITT.

This plan works best when using heart rate, power meters and RPE. Majority of specialized shorter ME workouts take place midweek, with longer endurance rides taking place at weekends. Due to this, the plan can be used for indoor and outdoor riding. Maximum one-off ride time is 3hrs, but can be shortened (discuss with Coach Carl) if this is too long.

The plan is targeted towards Masters & Vets athletes using a three week block cycle = Two weeks work/one week recovery.

All plans start and finish with an FTP test so we can measure improvement.

Once a week communication via TP/email/WhatsApp/Zoom is included.

Enjoy the training.

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.

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
06:42:00 02:30:00
Day Off x2
—— ——
Custom x2
00:20:00 00:10:00
X-Train x1
00:50:00 01:00:00
Workouts Per Week Weekly Average Longest Workout
Bike
06:42:00 02:30:00
Day Off
—— ——
Custom
00:20:00 00:10:00
X-Train
00:50:00 01:00:00

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Carl Jauncey

5 Peaks Performance Coaching

30+ years of professional sports coaching experience to help guide you on your path to better performance and a better you. Over 40, a husband and father to two young children, Coach Carl knows what it’s like to work with limited training time and is passionate in delivering cycling & duathlon coaching services to time-constrained individuals. Happy to accept any athlete who is looking to improve their sportive, road racing, time trialing and duathlon performance.


  • 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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