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12 Week Power Improvement Plan for Intermediate Cyclists (9hrs-12hrs a week) (Smart Enabled)

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Threshold Endurance Sports

All plans by this Coach
4.29 (7)

Length

12 Weeks

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?
Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

This plan is geared at the intermediate cyclist who has been training for at least 8 hrs a week on a consistent basis with a light history of interval training, wanting to raise their power output, and with 9-12 hours a week to train. This plan is designed to build efficiency at threshold and in turn improve functional threshold power while also focusing on improving recovery time between anaerobic capacity efforts. You can expect 45 minute to 1.5 hr long rides during the week with 2.5-4hr long rides on the weekends. The majority of intervals will be on the week days with one additional day during the weekend containing intervals in the final 4 week cycle. You should come out of this plan being able to maintain greater power numbers at endurance and tempo paces with better recovery between repeated short and hard efforts.

**All workouts in this plan are smart capable and can be dowloaded for use on your cycling computer or smart trainer.

If you have any questions regarding this plan, please contact a TES Coach at info@thresholdendurance.com. TES training plans are currently developed/maintained by Jason Short and Shawn Hodges.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x6
10:25 hrs 4:00 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
10:25 hrs 4:00 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

T.E.S.

Threshold Endurance Sports

At Threshold Endurance Sports, we're here to help you achieve your fitness and competition goals. We have a wide array of coaches and pre-built training plans, allowing you to pick the best experience for you in creating a plan to achieve your fitness and competition goals.
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