Block Training 8 Weeks 4 Days per Week Expert

Author

Hunter Allen & Peaks Coaching Group

All plans by this Coach

Length

8 Weeks

Typical Week

2 Other, 7 Bike, 1 Day Off

Longest Workout

3:30 hrs

Plan Specs

cycling road cycling advanced power based tss based

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Summary



YOUR SHORTCUT TO FAST Peaks Coaching Group

Block Training 8 Weeks 4 Days per Week Expert is an 8 week plan designed for the Cyclist who trains with power, HR (Heart Rate), or RPE (Rate of Perceived Exertion) and can train 10-15 hours per week. You will need to be able to devote between 2-5 hours to training on your weekends.

Train as hard as you can, until you are utterly crushed, then recover fully and do it again. No whining allowed and not for the weak minded, these plans are designed to achieve your genetic potential. You will focus on all training levels in these plans to improve all exercise physiology aspects of your cycling.

If you are looking for the ultimate in training and can train optimally, this is how you do it!

Designed and written by Hunter Allen, former pro cyclist, co-Founder of Training Peaks and WKO, co-author of Training and Racing with a Power Meter and Cutting-Edge Cycling and Founder and CEO of Peaks Coaching Group. The Workouts included in these pioneering and ruthlessly vetted Training Plans are the same Workouts that Hunter uses with his own Clients. Battle tested and podium approved.

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Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 13:01

Back to Plan Details

Sample Day 1

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.
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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) interval. Do 15 bursts within this hour to watts at Neuromuscular Power (MAX) for 30 seconds. Space the bursts 3-4 minutes apart.
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Ride at Endurance (Power Z2, HR Z2, RPE 2-3) for the remainder of the ride.
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CD: 10-15 minutes with watts at Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 2

2:15:00
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.
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MS1: Sweet Spot Intervals. Complete 2 x 20-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.
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MS2: Tempo intervals help build aerobic fitness and muscular endurance. Complete 1 x 45-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).
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Ride at Endurance (Power Z2, HR Z2, RPE 2-3) for the remainder of the ride.
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CD: 10-15 minutes of easy spinning in 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.
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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.
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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 (Power Z2, HR Z2, RPE 2-3) for 3 minutes in between each effort. Continue on to MS3:
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MS3: Complete 5 x 1 minute intervals at Anaerobic Capacity (Power Z6, HR Z6, RPE >7). Recover for 3 minutes between intervals.
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Ride at Endurance (Power Z2, HR Z2, RPE 2-3) for the remainder of the ride.
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CD: 10 minutes of easy spinning in your Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 4

2:15:00
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.
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MS1: Sweet Spot Intervals. Complete 1 x 45-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:
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MS2: FTP Builder Intervals. Complete 3 x 15-minute FTP Intervals in your FTP Zone (Power Z4, HR Z4, RPE 4-5) with 5 minutes of rest between each interval. Terrain: Flat to rolling (or steady, low-grade climb if available). Cadence: 85-105.
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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!

Block Training 8 Weeks 4 Days per Week Expert

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