Is it Crunch time and that event you signed up for right around the corner!? This is the place to start!
Ideally you have some general conditioning 4-6hrs/wk before this, but if not, you can also start here as the intensity:volume combination isn't overly demanding with high intensity with short duration rides paired with low intensity volume.
The plans are power-based so best executed with a smart trainer or a power-meter, but if you have a traditional (non-smart) trainer set up with Zwift the power calculation will work.
NO POWER METER; NO PROBLEM! Instructions exist within the training plan to change the individual or all workouts to Heart Rate based prescriptions.
Need flexibility? We all do! So I've added suggestions within many of the sessions on how to:
1) shorten if necessary
2) lengthen if you feel good
3) take it outside from an inside structured session
4) shift or substitute days based on how you're feeling in real-time.
These workouts are designed to begin accumulation of time at VO2max to build a training stress.
There is some sprinkling of Under Over threshold to simulate terrain changes.
The progression following this plan would be another Build plan adding in Threshold, working on Tempo/Sweet Spot to extend your Time to Exhaustion now you've raised your roof with VO2max work, or revisiting Endurance Base training with volume.
Matheny Endurance is focused on improving performance in all athletes with coaching, camps, wellness, testing, consulting & race tactics based in science that relate to real-world application.