5.4 - BLOCK TRAINING: 4 day for Elite Riders by Hunter Allen

Average Weekly Training Hours 16:28
Training Load By Week
Average Weekly Training Hours 16:28
Training Load By Week

This training plan is made for cyclists who train with power, heart rate, or perceived exertion. We have provided an eBook on the first day of the plan that contains testing protocol and explains how to set your training zones within TrainingPeaks. That will allow you to know exactly where you are starting with the plan and provide the correct information for testing in the future. This plan is built to push you during your 4 day blocks of training, and then give you a solid rest in between so you are ready for the next 4 day block. If you have done the 3 day block elite plan already, then this is the next logical step. This is the way best in the world train. The toughest part about this is that you have to make sure you honor the training on the last day in each block. That is the hardest day anyhow and will give you the most bang for your training buck. Since it's a block training plan, it also means that sometimes you'll be resting on the weekends. Take that time to catch up around the house and rest up for the next block. Remember: this is the way champions train. It won't be easy. During these 8 weeks you are going to work hard during the block but then rest hard as well. This plan isn't for everyone; if you are strictly constrained to a 7 day work week then this plan probably isn't for you. If you can train whenever you want to and are able to push yourself even when you are tired and want to maximize the training stress, then this is your plan. Prepare to win.

Sample Day 1
3:30:00
Sweet Spot, Tempo

WU: 10-15 minutes working into Endurance (Power Z2, HR Z2, RPE 2-3) with 3 x 1-minute fast pedals to wake up legs.
-------
MS1: Sweet Spot Intervals. Complete 3 x 30-minute intervals at 89-92% of FTP (Power Z3.5, HR Z3.5, RPE 3-5), with 5 minutes of rest and easy spinning between intervals. Cadence: Self-selected. Terrain: Flat to low grade climbing. Ride for 10 minutes in Active Recovery (Power Z1, HR Z1, RPE <2), then go on to MS2.
-------
MS2: Tempo intervals help build aerobic fitness and muscular endurance. Complete 1 x 60-minute Tempo (Power Z3, HR Z3, RPE 3-4) effort. Terrain: Mixed. Cadence: 75-85 (try using one harder-to-pedal gear and then one self-selected).
-------
Ride all other times at Endurance (Power Z2, HR Z2, RPE 2-3) pace.
-------
CD: 10-15 minutes of easy spinning in Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 2
3:30:00
TEMPO w/NP BURSTS

WU: 10-15 minutes working into Endurance (Power Z2, HR Z2, RPE 2-3) with 3 x 1-minute fast pedals to wake up legs.
-------
MS1: Start out with a 15-minute effort with watts at Endurance (Power Z2, HR Z2, RPE 2-3), smooth and steady. Then pick up the intensity and complete 1 x 60-minute Tempo (Power Z3, HR Z3, RPE 3-4). Do 15 bursts within this hour to watts at Neuromuscular Power (MAX) for 30 seconds. Space the bursts 2-3 minutes apart.
-------
Ride at Endurance (Power Z2, HR Z2, RPE 2-3) for the remainder of the ride.
-------
CD: 10-15 minutes with watts at Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 3
3:00:00
FTP INTERVALS 1 x 60, End, Big Gear, AC

WU: 10-15 minutes working into Endurance (Power Z2, HR Z2, RPE 2-3) with 3 x 1-minute fast pedals to wake up legs.
-------
MS1: FTP Builder Intervals. Complete 60 minutes at FTP (Power Z4, HR Z4, RPE 4-5). Terrain: Flat to rolling (or steady, low-grade climb if available). Cadence: 85-105. Once complete, ride easy for 30 minutes and go on to MS2.
-------
MS2: Big Gear Intervals. Complete 10 efforts.
Slow down to 5mph, put it in the 53:12, and stay seated. Pedal as hard as you can until you reach 80 rpm! Ride at Endurance for 3 minutes in between each effort. Continue on to MS3:
-------
MS3: Complete 5 x 1 minute intervals at Anaerobic Capacity (Power Z6, HR Z6, RPE >7). Recover for 3 minutes between intervals.
-------
CD: 10 minutes of easy spinning in your Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 4
3:30:00
Sweet Spot, Endurance, FTP

WU: 15 minutes working into Endurance (Power Z2, HR Z2, RPE 2-3) with 3 x 1-minute fast pedals to wake up legs.
-------
MS1: Sweet Spot Intervals. Complete 1 x 60-minute interval at 89-92% of FTP (Power Z4, HR Z4, RPE 4-5). Cadence: Self-selected. Terrain: Flat to low grade climbing. Continue on to MS2:
-------
MS2: Ride at Endurance (Power Z2, HR Z2, RPE 2-3) for the next 30 minutes and continue on to MS3:
-------
MS3: FTP Builder Intervals. Complete 2 x 30-minute FTP Intervals in your FTP Zone (Power Z4, HR Z4, RPE 4-5) with 15 minutes of rest between each interval. Terrain: Flat to rolling (or steady, low-grade climb if available). Cadence: 85-105.
-------
CD: 10-15 minutes of easy spinning in Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 6
2:00:00
ACTIVE RECOVERY - Easy Spin

MS: Today is an Active Recovery day targeting ONLY Active Recovery (Power Z1, Heart Rate Z1, RPE <2). Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use easier gear and spin easy. Today is about recovery, so go for an easy spin!

Sample Day 7
2:00:00
ACTIVE RECOVERY - Easy Spin

MS: Today is an Active Recovery day targeting ONLY Active Recovery (Power Z1, Heart Rate Z1, RPE <2). Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use easier gear and spin easy. Today is about recovery, so go for an easy spin!

Sample Day 8
2:00:00
ACTIVE RECOVERY - Easy Spin

MS: Today is an Active Recovery day targeting ONLY Active Recovery (Power Z1, Heart Rate Z1, RPE <2). Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use easier gear and spin easy. Today is about recovery, so go for an easy spin!

Hunter Allen
|
Peaks Coaching Group, Inc.

Our coaches are the experts in training with a power meter and data analysis. If you are looking for the best, then Peaks Coaching Group will exceed your expectations and help maximize your training time. We also can help you with race tactics, nutrition, power training, skill development and we also have 4-6 cycling camps each year.

We have many service levels that we offer. Please see detailed descriptions on www.peakscoachinggroup.com We also consulting and provide custom coaching weekends.