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RV Block Periodization, 6 Hours (4 Weeks)

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RV Block Periodization, 6 Hours (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

Roberto Vukovic

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

This plan combines the studies that investigated the effect of block periodization on endurance performance and cycling in particular. Compared to traditional periodization in a mesocycle, the initial block week is overloaded with 5 HIT sessions. In the remaining weeks, however, you will only have 1x HIT session weekly. The weekly structure follows a 3:2 ratio, meaning you train three days during the work week and two days on the weekend. In addition, strength training is aligned to maintain your strength in season. Fueling guidelines will help you eat your carbs to get the most out of every workout.

This plan works either to overcome a performance plateau, arrive in the best shape ever at your goal race, or increase your fitness level. If you go for block periodization before your A-Race place this plan at least a month out of your goal race. That being said, the plan works for most cycling disciplines including road, gravel, mtb, or cyclocross.

Due to my standards, this plan is based on science and results-proven practice. Embrace the suffering!

How it Works

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Workout and Analyze

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Track Your Progress

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
06:16:00 02:30:00
Workouts Per Week Weekly Average Longest Workout
Bike
06:16:00 02:30:00

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Roberto Vukovic

RV Mediahouse

I’m a cycling and running coach and elite-level bike racer from Duesseldorf, Germany. Being lucky to race pros like Mark Cavendish, I gained lots of experience in professional cycling. I base my coaching decisions on results-proven practice and endurance sports science. I enjoy working with various athletes from beginners to advanced and professional road, gravel, and MTB cyclists. Start with my training plans down below and get a better idea of my training philosophy.


  • 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.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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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