Raise your Threshold in 8 weeks (Cat.4-3 Cyclist) (Smart Enabled)
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Raise your Threshold in 8 weeks (Cat.4-3 Cyclist) (Smart Enabled)
Author
Threshold Endurance Sports
All plans by this CoachLength
8 Weeks
Typical Week
1 Day Off, 6 Bike
Longest Workout
4:00 hrs
Plan Specs
cycling road cycling beginner intermediate power based hr based pace based tss based
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Summary
Includes Structured Workouts
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
This plan is built for the Cat. 4-3 level cyclist with 9 to 12 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 a TES Coach at info@thresholdendurance.com
Stats
Sample Day 1
1.5 hr @ zn.2 w/ 1x15min @ 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 2
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 3
1.5 hr @ zn.2 w/ 1x15min @ 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 4
If you're not racing on Saturday, do an active recovery spin in zn.1-2 for 1hr.
If racing on Saturday, try to do an hour ride zn.1-2 and throw in 4-5x15 second warm up sprints w/ 5 minutes recovery between each sprint.
Sample Day 5
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.
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 6
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 8
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.