Heart Rate - Road Build 2 by Matt McNamara

Average Weekly Training Hours 09:30
Training Load By Week
Average Weekly Training Hours 09:30
Training Load By Week
Sample Day 1
1:30:00
Neuromuscular Intervals - HR

This is an adaptation of a power workout. Warm up for at least 30 minutes. Each five minute interval consists of 15 seconds "On" and 15 seconds "Off" - you must alternate EVERY 15 SECONDS to be effective. "On" is a solid 95-100 rpm in a 53x15/14, while "off" is a moderate effort in a 53x19/17. The goal is to do 150% of your Threshold Power (ie 450W if LT is 300W) and 50% of your threshold power (eg 150W). 10 minutes rest between intervals. Do at least three of these. HR is not a factor

Sample Day 2
1:30:00
Neuromuscular Intervals - HR

This is an adaptation of a power workout. Warm up for at least 30 minutes. Each five minute interval consists of 15 seconds "On" and 15 seconds "Off" - you must alternate EVERY 15 SECONDS to be effective. "On" is a solid 95-100 rpm in a 53x15/14, while "off" is a moderate effort in a 53x19/17. The goal is to do 150% of your Threshold Power (ie 450W if LT is 300W) and 50% of your threshold power (eg 150W). 10 minutes rest between intervals. Do at least three of these. HR is not a factor

Sample Day 3
2:00:00
Hour of Power - Level 1

After a good 20-30min warm up: ride 60 minutes at a high tempo/race pace with HR between the top of Zone 3 and the top of Zone 4. Every THREE minutes do 1 x 15s Sprint at about 80% of max - then go right back to your tempo riding. Heart Rate will rise during the workout to LT or slightly over. Try to use a circuit course so you can baseline your speed and time to try and maintain the same pace throughout the hour. Spin down 15 minutes at the end...

Sample Day 5
2:30:00
Race or Free Form Ride

Either a B level road race - or a longer free form ride with climbs starting at top of zone 3 and then throw down a series of short VO2 level efforts - remember we are trying to replicate race level efforts!

Sample Day 6
2:00:00
Criss Cross Intervals - Level 3

After a good 45 - 60 minute warm up do 4 x 10 minute efforts starting at the top of Zone 4. Every 2 minutes alternate your heart rate between the top of Zone 4 and the top of Zone 5a. It's important that you only go to the TOP of Zone 5a, and that you alternate between Zones 4 and 5a every 3 or 4 minutes. 5 minutes recovery between intervals

Sample Day 8
1:30:00
Neuromuscular Intervals - HR

This is an adaptation of a power workout. Warm up for at least 30 minutes. Each five minute interval consists of 15 seconds "On" and 15 seconds "Off" - you must alternate EVERY 15 SECONDS to be effective. "On" is a solid 95-100 rpm in a 53x15/14, while "off" is a moderate effort in a 53x19/17. The goal is to do 150% of your Threshold Power (ie 450W if LT is 300W) and 50% of your threshold power (eg 150W). 10 minutes rest between intervals. Do at least three of these. HR is not a factor

Sample Day 9
1:30:00
Neuromuscular Intervals - HR

This is an adaptation of a power workout. Warm up for at least 30 minutes. Each five minute interval consists of 15 seconds "On" and 15 seconds "Off" - you must alternate EVERY 15 SECONDS to be effective. "On" is a solid 95-100 rpm in a 53x15/14, while "off" is a moderate effort in a 53x19/17. The goal is to do 150% of your Threshold Power (ie 450W if LT is 300W) and 50% of your threshold power (eg 150W). 10 minutes rest between intervals. Do at least three of these. HR is not a factor

Matt McNamara
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Sterling Sports Group

I am one of those coaches who has built their life around cycling. I didn't stumble upon coaching - I have been developing as a coach for over 25 years through competition, education, and experience. I believe in the fundamentals of a sound program and take a whole life approach - incorporating your off the bike life into your training to maximize return and happiness in both!