Raise your Threshold in 8 weeks (Cat.5-4 Cyclist) (Smart Enabled)

Average Weekly Training Hours 09:15
Training Load By Week
Average Weekly Training Hours 09:15
Training Load By Week

This plan is built for the Cat. 5-4 level cyclist with 8 to 11 hours a week to train. The plan is based around raising your threshold during the racing season. In this plan, you can expect to be doing roughly 2 interval sessions during the week and either racing or doing longer endurance rides on the weekend to maintain aerobic endurance. To get started, you'll want to make sure you complete the field test in the attached training guide (under plan details) to establish your training zones for this plan. Make sure you are well rested going into the field test and have had a few lighter rides leading into the field test. **All workouts in this plan are smart capable and can be dowloaded for use on your cycling computer or smart trainer. Before starting this plan or any other plan, please consult with your doctor to ensure you are fit to complete a training plan with sustained cardiovascular workouts. For questions regarding this plan, contact Jason at jason@thresholdendurance.com

Sample Day 2
1:30:00
65.1TSS
1.5 hr zn.1-2 w/ 1x10min Tempo interval

1.5 hr @ zn.1-2 w/ 1x10min @ Zn.3. Shoot to be in the high zn.3 area for the duration of the intervals.

Sample Day 3
1:00:00
30.4TSS
1 hr recovery

1 hr easy spin (active recovery). This ride is geared at promoting blood flow and speeding up recovery. Try not to do anything that you will really have to recover from on these types of rides. Make sure to do some light stretching and/or foam rolling following your ride.

Sample Day 4
1:30:00
65.1TSS
1.5 hr zn.1-2 w/ 1x10min Tempo interval

1.5 hr @ zn.1-2 w/ 1x10min @ Zn.3. Shoot to be in the high zn.3 area for the duration of the intervals.

Sample Day 6
2:00:00
81.2TSS
Sat. Race, Group Ride, or 2hrs @ zn.2

Race, Group Ride, or 2hrs @ zn.2.

If not racing or doing a group ride, shoot for 2hrs @ zn 2 for a nice endurance ride. If you're doing a group ride, try not exceed 2.5hrs today.

If not racing today and you're racing on Sunday, try to get in a 1.5hr zn.1-2 ride and throw in 4-5x15 second warm up sprints w/ 5 minutes recovery between each sprint.

Sample Day 7
2:30:00
102.4TSS
Sun. Race, Group Ride, or 2.5hrs @ zn.2

Race, Group Ride, or 2.5hrs @ zn.2.

If not racing or doing a group ride, shoot for 2.5hrs @ zn 2 for a nice endurance ride. If you're doing a group ride, try not exceed 3hrs today.

Sample Day 9
1:30:00
71.4TSS
1.5 hr zn.2 w/ 2x10min Tempo interval

1.5 hr @ zn.2 w/ 2x10min @ Zn.3. Shoot to be in zn.3 area for the duration of the intervals. These intervals are designed to raise your lactate threshold. These are to be done at a high end tempo pace just below the pace you would ride at during a time trial.

Sample Day 10
1:00:00
30.4TSS
1 hr recovery

1 hr easy spin (active recovery). This ride is geared at promoting blood flow and speeding up recovery. Try not to do anything that you will really have to recover from on these types of rides. Make sure to do some light stretching and/or foam rolling following your ride.

T.E.S.
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Threshold Endurance Sports

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