Advanced Commuter Plan

Average Weekly Training Hours 05:22
Training Load By Week
Average Weekly Training Hours 05:22
Training Load By Week

This plan suits commuters who want to get faster doing workouts during their daily commute. Weekends are left free each week for you to do whatever ride you want.
5+ hours per week.

Sample Day 1
0:30:00
Normal PM Commute

Ride your normal route home at an intensity that doesn't make you sweat too much. Work sucks right? At least you can ride your bike home :)

Sample Day 1
0:30:00
Normal AM Commute

Ride your normal route to work at an intensity that doesn't make you sweat too much. Enjoy the view.

Sample Day 2
0:40:00
2 x 8min Sweetspot Commute

During your commute complete 2 x 8 minute efforts at 85-95% of your FTP. These efforts should be just under threshold. You should be able to complete each interval without too much discomfort, but they should be challenging. If you dont have power ride at 96% of your LTHR or 8/10 PRE.

Sample Day 2
0:30:00
Normal PM Commute

Ride your normal route home at an intensity that doesn't make you sweat too much. Work sucks right? At least you can ride your bike home :)

Sample Day 3
0:30:00
Normal PM Commute

Ride your normal route home at an intensity that doesn't make you sweat too much. Man your boss is a jerk right? At least you can ride your bike home :)

Sample Day 3
0:40:00
3 x 6 min Sweetspot Commute

During your commute complete 3 x 6 minute efforts at 85-95% of your FTP. These efforts should be just under threshold. You should be able to complete each interval without too much discomfort, but they should be challenging. If you dont have power ride at 96% of your LTHR or 8/10 PRE. 5 minutes rest between intervals.

Sample Day 4
0:40:00
3 x 6 min Sweetspot Commute

During your commute complete 3 x 6 minute efforts at 85-95% of your FTP. These efforts should be just under threshold. You should be able to complete each interval without too much discomfort, but they should be challenging. If you dont have power ride at 96% of your LTHR or 8/10 PRE. 5 minutes rest between intervals.

Toby Brown
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Toby Brown

I am cycling coach based in Perth Western Australia. I have been coaching club level cyclists for over 7 years using the Training Peaks platform. Most of my clients are based in Perth, WA but I have experience in coaching remotely with athletes in USA and Asia.
I pride myself on having a holistic attitude towards training in which I recognise all my athletes have lives, which means training has to be flexible.
I'm confident that I can help you achieve your cycling goals.