Sportive, Elite, 10hrs, 8 week Plan

Author

Mark Dolan

Length

8 Weeks

Typical Week

1 Day Off, 6 Bike, 1 Other

Longest Workout

5:00 hrs

Plan Specs

cycling road cycling

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.

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 08:39

Back to Plan Details

Sample Day 1

1:00:00
75TSS
20 Min FTP Test

WU 30 min:-
5 x 1 minute fast pedalling - 120 RPM
1 minute easy between each
1 x 3 minute all out effort
15 minute easy spinning
Session :-
20 minute FTP test
Start the test at a strong, sustainable pace, Build gradually over the first five minutes then hang on for the duration of the interval.
With 5 minutes to go, drill it leaving nothing on the table.
Record you avg power over the 20 minutes.
WD

Sample Day 2

1:30:00
85TSS
1.5 Hrs Endurance / Tempo

WU
Session :-
15 minutes in Z2
45 minutes in Z3
WD

Sample Day 3

1:30:00
120TSS
3 x 10 Min Threshold 1Hr 30Mins

WU
Session:-
1 hour in Z2
3 x 10 minutes in Z4
4 minutes RBI
Rest of ride Z2
WD

Sample Day 4

0:45:00
40TSS
Recovery Ride - 45 Mins

WU
Session:-
Spin the legs at 100 RPM for 45 minutes
WD
When your off the bike make sure you stretch thoroghly to dissipate toxins in the legs.

Sample Day 5

0:45:00
40TSS
Pre Breakfast Z3/4

WU - 15 minutes
Session :-
20 minutes at upper Z3/4
WD - 10 minutes

Sample Day 6

3:00:00
140TSS
Group Ride 3 Hrs

Session :-
3 hour group ride with local club or equally strong riders.
Z2 endurance pace
Cadence 90 - 100 RPM
WD

Sample Day 8

0:45:00
50TSS
Pre Breakfast Z3/4

Short WU
Session :-
I want you to try and do this on the turbo.
Do at least 30min in upper Z3 / lower Z4.
WD

Sportive, Elite, 10hrs, 8 week Plan

$25.00 - Buy Now