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General and Special Endurance Improvement | 4 weeks

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Sergey Kozachenko

All plans by this Coach

Length

4 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

Indoor training plan to improve general and special endurance.

If you have little experience but are already ready to move on to cycling training, then this training program is exactly what you are looking for!

Functional testing is required prior to using this provisioning plan.
With this plan, do not exceed your functional heart rate threshold! (The only workout in which the heart rate can reach or slightly exceed your FTHR is the SUBLT workout code)

Let me know if the intervals are interesting and if you are motivated to complete this plan. Be careful with the accumulated fatigue - contact if you need help, do not risk overtraining!

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 x4
05:05:00 02:00:00
Strength x2
03:30:00 01:45:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
05:05:00 02:00:00
Strength
03:30:00 01:45:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Sergey Kozachenko

Cyclontraining

Former cyclist, 2nd times Ukrainian national champion.
Bachelor's degree in Physical Education
Successfully completed the National Level 2 Coach Development Program

Balanced training, optimised for your goals.


  • 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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