BIKE BOOST FOR CYCLISTS ( HR ♥️ ) [8WK]

ABILITY: ALL
WEEKDAYS: HR / INDOOR TRAINER   WEEKEND: HR / OUTDOOR BIKE

YOU

Serious about boosting bike power to move up the pack, stay with faster friends or just be able to go faster then this is the programme for you. Suitable for all but elite. It's tough, but achievable and the rewards are high. You train indoor and outdoor using just heart rate

This plan is targeted at cyclists seeking to be fitter and faster and is a perfect conditioning programme for those seeking peak performance or to hone race speed ahead of an 'A' race. It will boost your threshold heart rate so you race harder or longer

CONTENT

Suitable for all cyclists, you get three clear, fully-explained and jargon free structured HR workouts a week, focussing on building your power and strength on the bike. Twice weekly optional VO2 max Tabata workouts are provided and recommended

It mixes early week VO2 workouts with midweek longer duration cross threshold endurance intervals to really challenge your staying power. Weekends feature alternating easy ride - hill intervals / easy ride - challenging flat intervals to build race strength, climbing ability and easy power

View Boost structure

Benchmark tests included, with full video or guide assistance. All specific workout calculators.

WHO'S IT FOR?

Competitive, injury free cyclists looking to push on. You've probably been cycling 3-4 times a week for at least three years plus, and are wanting to get better and fitter

FOCUS

This is a stand-alone programme. It delivers results quickly in a manageable, proven and time-optimal way and features workouts designed and used by some of the world's best cyclists and teams, scaled for you. If you retain your own easier rides make sure you arrive fresh at the boost sessions

EQUIPMENT

Ideally an indoor trainer or somewhere safe to do the hard yards and an HR recording device for the weekends. A sophisticated HR threshold test is included week one. Workouts download direct to your bike computer and watch

Fully compatible with platforms like Training Peaks Virtual, Zwift & Rouvy

TIMING

Any time pre or during season, to prep for specific crits or TT's. Use coming into Spring as quality turbo / trainer and road speedwork or as a block any time in the season to complement your own / club longer easier rides

BONUS

Access to a complete free strength and conditioning library, containing weights and plyometric workouts proven to boost your power. Includes specific insights into racing and power comparisons

PROMISE

For less than $1 a day, you get exactly what we give our one-to-one coached athletes; complete programmes that deliver results. They are built with the same care and attention to detail and are the very best we can design. We won't offer paid access to other workouts, make you visit websites for explainers, join a club or 'team', connect you with 'associate' coaches working under an umbrella brand or constantly email you about coaching and buying your next plan. No jargon, plain simple English and everything you need IN the plan. Enjoy your journey! Train Different!

PROVEN

All programmes and plans feature full detail, science based personalised and progressive workouts proven over 20 years of racing and coaching - as used by Lovetri Swimwerkx race team athletes gaining PR/PBs, UCI TT qualification, UK crit wins and junior GB representation

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