A 4-week training program.
The workouts are designed for indoor use, but if you can ride outdoors on weekends, you can lengthen the initial and final portions, staying within the Z1/2 range and adding aerobic volume.
One gym session is included per week, which can be done on Monday instead of a rest day, or it can be skipped and used as an additional rest day.
The program begins by building your basic aerobic capacity and then gradually increasing intensity, maintaining a balance between volume and intensity.
Two tests are included to establish your FTP: one in the second week and one at the end of the program to monitor your progress.
Take the average power held over 12' and subtract 8%, that will be your FTP.
Cadence Note
Unless otherwise specified, cadence is free and should feel natural and comfortable.
Time / Volume Adjustment Note
If you need to shorten the training week, remove the workout with the lowest TSS first.
For a more personalized preparation, please email me at luca@performance365.it.
Luca Moioli coach of Performance365.
Every athlete is unique.
For this reason, training must be personalized, tailored to each athlete's physicality, performance, and specific goals.
We offer targeted consultations and services both in person in Bergamo and online throughout Italy, with a particular focus on running and cycling.
We can also create customized training programs for other sports.