12-Week Accumulation Block – Mid Volume (~12–16 hrs/week) Built for athletes seeking structured progression in endurance, strength, and power

🔹 Getting Started
Access Your Calendar Log into TrainingPeaks and navigate to the “Calendar” tab. Your weekly sessions are preloaded with duration, TSS targets, and exercise breakdowns.

Understand the Weekly Flow Each week includes:

Bike sessions: Endurance, sprint work, CP testing, and recovery rides

Strength blocks: Full Body Power A/B/C with RIR-based loading

Respiratory Muscle Training (RMT): Short, focused sessions for efficiency and power

Progressive overload: Volume and intensity scale weekly, with built-in testing and recovery

🔹 Session Types & How to Execute
🚴 Bike Training
Endurance Rides: Zone 2, long duration, aerobic base building

Sprint Work: 5–10 sec efforts with structured recovery, heat adaptation included

Critical Power Testing: 10s, 3min, and 20min efforts—log power and RPE

Sweet Spot & Lactic Power: Mid-intensity intervals for muscular endurance

🏋️ Strength Training
Full Body Power A/B/C: Superset-based, RIR-guided loading

Progression Logic: Ramp to target RIR (e.g., 4 RIR for squats), track bar speed or perceived effort

Accessory Work: Includes unilateral, core, and explosive movements

🌬️ Respiratory Muscle Training (RMT)
Efficiency Blocks: Supine breathing drills with positional cues

Power Blocks: Straw breathing and resisted exhalation for expiratory strength

Execution: Follow setup instructions, maintain diaphragmatic control, log TSS manually if needed

🔹 Logging & Feedback
Mark Completion: Check off sets and exercises as completed

Add Notes: Log RPE, RIR, SmO₂ trends, or any limiter observations

Track Progress: Use TSS totals and weekly summaries to monitor adaptation

🔹 Tips for Success
Follow the order: Strength before bike on double days unless noted

Use RIR honestly: It’s a tool for autoregulation, not ego lifting

Monitor fatigue: Watch for HRV drops, RPE drift, or poor recovery—adjust accordingly

Ask for help: Reach out for individual coaching or consultation if you need to modify sessions or interpret data