Block 5 - FRC - Tune-Up & Top Off
Block 5 - FRC - Tune-Up & Top Off
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Author
Graves Coaching
Length
4 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
This is either the cherry on top tune-up before a race block... or the, "I want to do well in this race in 4 weeks and haven't been training," tune-up.
While this is a much better boon to the former, it is never the less a nice, targeted plan to y=give you a temporary kick.
Purpose: Up-regulate/stimulate/train up the anaerobic contribution to efforts by blending Extensive Functional Reserve Capacity, FRC, Efforts with Max Aerobic, MA, work. These adaptations train up quick, over about 5-6 workouts, and down-regulate quick, about 3-4 weeks. This is the icing on the cake that is the base, mid-intensity, and FTP work we’ve done. This gives you that extra gear. By the end of the block the top end of MA / Low FRC RPE should drop. You will feel stronger.
How it Works
Load Your Plan
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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.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x5
|
06:11:00 | 02:00:00 |
|
Day Off
x2
|
—— | —— |
|
Strength
x2
|
01:19:00 | 00:45:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
06:11:00 | 02:00:00 | |
|
|
—— | —— | |
|
|
01:19:00 | 00:45:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- 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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