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🚵‍♂️ Road Intervals - HR Based, 6 weeks to FAST! 💪🚀 (8hrs avg week) + email access to coach

Browse More Plans

🚵‍♂️ Road Intervals - HR Based, 6 weeks to FAST! 💪🚀 (8hrs avg 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.

Author

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

All plans by this Coach

Length

7 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 6 WEEK PLAN will get your ready for your road race, get FAST or set you up for a great season, even use as some high intensity peaking for your event. 😃

This plan will have you in peak fitness and form for your event. The average weekly time on the bike is 8hrs with your biggest week being 11hrs. The plan focuses on building and improving your max aerobic power (vo2 max), anerobic endurance as well as your Nueromuscular max efforts. The design of the plan will also help you build repeatability,( that is your capacity to throw down high power over, and over and over again) of those higher power outputs. Tho this is designed for intermediate and advanced athletes you can shorten the interval times and endurance rides to accommodate more for a beginner. For example, shorten the length of intervals down and or the number of sets to start and shorten the 2hr endurance down to 90min etc.

Heart Rate based! This plan has NO data feedback, but I am available for your questions via email- I will respond within 24hrs!

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
wKO5
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

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
08:38:00 03:32:00
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
08:38:00 03:32:00
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.

Still have questions about this plan?
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