Year 3 Warrior Weclome To Phase 3

BULLETPROOF DURABILITY BUILD

Goal: Build the engine behind sustainable performance. This block focuses on improving mitochondrial function, lactate clearance, fuel efficiency, muscular endurance, and late-ride durability.

Unlike VO2 or anaerobic work, these sessions should feel controlled rather than maximal. The objective is to accumulate quality time just below threshold while maintaining excellent pacing and execution.

Key Objectives

✅ Increase durability during long rides

✅ Improve ability to hold power late into events

✅ Enhance lactate clearance and fuel utilisation

✅ Develop muscular endurance without excessive fatigue

✅ Build resilience and consistency for long-term progression

Intensity Guidelines
Zone 3 / Sub-Threshold
Target: 88-92% FTP
RPE: 6-8/10
Finish each session feeling capable of one more interval
Focus on smooth power delivery and controlled breathing
Weekly Structure
Tuesday: Continuous Pressure Session
Thursday: Broken Pressure Session
Saturday: Zone 2 Endurance Ride
Sunday: Zone 2 Durability Ride with optional finishing push
Maximum weekly training time: ~6 hours
Durability Challenge

Most Saturday's include an optional finishing effort. The goal is not to empty the tank but to teach the body to produce quality power after accumulating fatigue.

Ask yourself:

Can I still produce power near the end of the ride?
Does my cadence remain stable?
Is my breathing still controlled?
Am I finishing strong rather than surviving?
Success Markers

Monitor these throughout the block:

Power Stability

Consistent power across intervals
Minimal drop-off between efforts

Heart Rate Response

Controlled HR rise
Reduced drift over time

Cadence Control

Smooth cadence with minimal fluctuation

Breathing Quality

Deep and controlled rather than strained

Perceived Effort

Challenging but repeatable
Avoid maximal efforts
Expected Outcomes

After 8 weeks you should notice:

Improved endurance at higher aerobic intensities
Better climbing durability
Stronger finishing efforts during long rides
Reduced fatigue accumulation
Greater confidence holding power for extended periods

Remember:

FTP is only one measure of fitness. Durability is what allows you to use that FTP when it matters most.

Focus on consistency, quality execution, and accumulating time under pressure. The riders who master this process are often the riders who perform best when everyone else begins to fade.

Keep spinning and keep smiling.