1 month Speed plan

Average Weekly Training Hours 09:48
Training Load By Week
Average Weekly Training Hours 09:48
Training Load By Week

This plan follows a periodized schedule with targeted workouts focusing on speed building for riders looking to develop ability to push high end speeds for cross racing, time trials, crits and road races, or general high end fitness riders.

Sample Day 1
0:45:00
45 Min Tempo Ride

This ride is designed to build your endurance and physiological efficiency. hold steady power output of 70% of threshold for 45 minutes.

Sample Day 2
1:15:00
3 x 3 100% CP6

This is an intense interval designed to increase aerobic intensity and endurance. After a good warmup, 15 - 20 minutes, go 100% for 3 minutes. This means CP6, or zone 5a. Then recover for 3 minutes, getting your HR down to under 100bpm. Repeat 7 times.

Sample Day 3
1:00:00
1 Hour Tempo Ride

This ride is designed to build your endurance and physiological efficiency. After 20 minute warmup hold steady power output of 75% of threshold for 60 minutes. Cool down for 5-10 minutes

Sample Day 4
1:30:00
4 x 7 minute CP60 (ME)

WU: first 10 minutes alternating single leg pedalling 30 seconds on 30 seconds off, last 5 minutes both legs building from 60 to 100 RPM's
MS: 4 x 7 minutes at CP 60 keeping RPM's above 90, recover for 3 minutes between efforts at CP180

Sample Day 5
1:00:00
1hr Tempo Ride

This ride is designed to build your endurance and physiological efficiency. hold steady power output of 70% of threshold for 45 minutes.

Sample Day 6
2:15:00
2 x 20 minute CP90 (F)

WU: first 6 minutes build form 60 RPM - 120+ RPM then complete 4 sets of 30 seconds at max RPM's finish last 5 minutes at 60 RPM
MS: 2 x 20 minutes at CP 90 keeping RPM between 70 and 80, recover for 5 minutes between efforts at HR zones1-2
Follow with 1 hour at steady Zone 3 tempo
CD: Per Instructors Plan

Sample Day 7
2:00:00
2hr Steady State

Tempo ride at CP90. Should feel like 75% of max, best to ride on flattish course in order to maintain steady power, ie no coasting.

Brian Kall
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Go Full Gas Performance Cycling Coaching

I offer custom and off the rack plans for riders of all skill levels whether you are targeting elite level racing or general fitness and speed. I love to communicate directly with my athletes and don't impose any time restrictions. Contact me at coach@gofullgas.com.