This is a short 4 week program focused on building your general fitness. This one is slightly more advanced than the intermediate with longer intervals and slightly more volume each week.
It is important that you have your threshold set accurately before starting this program. If your threshold is set too high or too low, it won't have the desired effect and could be really challenging. You should set your threshold based off a typical FTP test that includes a 5' all out effort followed by a 20' all out effort where you take 95% of your average power from the 20' effort to get your FTP. You can complete this indoors or outdoors, but remember your threshold can vary indoors and outdoors, so make sure your threshold is accurate for both if you're doing intervals indoors and outdoors.
You will get a mixture of workouts that will hit the physiology of steady state threshold and working just above and below your threshold as well.
All of these sessions can be done indoors and outdoors.
If you have any questions or need anything adjusted please send us an email.
I am a full time cycling coach, working at the Road Cycling Academy. My main areas of expertise are road and mountain bike where I have competed at a high level for the past 15 years nationally and internationally.
I offer online online performance cycling coaching at multiple levels that can be seen on the Road Cycling Academy website.