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12 Week Early Season Prep Training Plan for Category 3-4 Cyclists (Smart Enabled)

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Threshold Endurance Sports

All plans by this Coach

Length

12 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

This plan is geared at the cyclist with 9-14 hours a week to train or a Cat. 3 to 4 level cyclist wanting to sharpen your aerobic capacity while maintaining what you've already built going into your peak event season or race season. This plan assumes you've already built a good solid base and have done some threshold work (much like prescribed on our base training plans). This plan builds upon the foundation you built during your base period by strengthening your aerobic capacity so you can respond or initiate attacks, maintains the threshold work you've already done so you can be a potent factor in breakaways or time trials, and continue in building some consistent endurance so you don't fade in longer races. Much of the intervals are built into the weekdays to allow for flexibility to replace some of the endurance weekend rides with races if so desired.

**All workouts in this plan are smart capable and can be dowloaded for use on your cycling computer or smart trainer.

If you have any questions regarding this plan, please contact a TES Coach at info@thresholdendurance.com. TES training plans are currently developed/maintained by Jason Short and Shawn Hodges.

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x6
11:25:00 04:00:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
11:25:00 04:00:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

T.E.S.

Threshold Endurance Sports

At Threshold Endurance Sports, we're here to help you achieve your fitness and competition goals. We have a wide array of coaches and pre-built training plans, allowing you to pick the best experience for you in creating a plan to achieve your fitness and competition goals.
Read more about us on our site: www.thresholdendurance.com


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

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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