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.
Scott Maclean is an international level coach and bike fitter with over 30 years experience. Coach Scott has a proven track record that spans the full spectrum of cycling levels and abilities that stretches from Olympic athletes to absolute beginners.
Scott works with all age groups and offers one to one personalised coaching and training, club and team coaching seminars, training camps, bike fits, DNA testing, nutritional planning and motivational support.