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Cat 4/5 Cyclist Early General Prep Plan 6 Weeks


Kurt Perham

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6 Weeks

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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description

This is a training plan for cyclist (road or MTB) likely based in the northern (read : colder) part of the country who are just starting their prep for next years race season.

We will assume 4.5 to 10 hours of total training. This includes : cycling, cross-training and general strength in the gym or at home.

We will assume the cyclist has a Power meter and/or HRM and a basic idea of their training zones. We will perform 1 FTP/LT tests during the plan, During week 2.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
6:16 hrs 2:30 hrs
1:30 hrs 1:00 hrs
0:15 hrs 0:15 hrs
1:05 hrs 2:00 hrs
Workouts Per Week Weekly Average Longest Workout
6:16 hrs 2:30 hrs
1:30 hrs 1:00 hrs
0:15 hrs 0:15 hrs
1:05 hrs 2:00 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Kurt Perham

PBM Coaching

All levels of MOTIVATED athletes!

1:1 monthly coaching :Race Specific Training Plan Construction :Private Consultations :Group/Club Presentations

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Youth Athletes Development
Action Sports (motocross fitness, strength and conditioning, etc)
Xterra, Mountain Bike, Triathlon (all distances)