12 Week Power Improvement Plan for Beginner Cyclists (7hrs-11hrs a week) (Smart Enabled)

Average Weekly Training Hours 08:38
Training Load By Week
Average Weekly Training Hours 08:38
Training Load By Week

This plan is geared at the Beginner cyclist who has been training for at least 6-9 hrs a week on a consistent basis with a light history of interval training, wanting to raise their power output, and with 7-11 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 2-3hr 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 Jason at jason@thresholdendurance.com

Sample Day 2
1:00:00
48.5TSS
1 hr zn.2 w/ 2x10min Tempo Intervals

1 hr @ zn.2 w/ 2x10min @ Zn.3. Shoot to be in the mid zn.3 area for the duration of the intervals.

Sample Day 3
1:00:00
30.4TSS
1 hr recovery

1 hr easy spin (active recovery). This ride is geared at promoting blood flow and speeding up recovery. Try not to do anything that you will really have to recover from on these types of rides. Make sure to do some light stretching and/or foam rolling following your ride.

Sample Day 4
1:00:00
48.5TSS
1 hr zn.2 w/ 2x10min Tempo Intervals

1 hr @ zn.2 w/ 2x10min @ Zn.3. Shoot to be in the mid zn.3 area for the duration of the intervals.

Sample Day 6
2:00:00
81.2TSS
2 hrs @ zn.2

2 hrs @ zn.2. Try to avoid going beyond or below zn.2 when possible. This ride is designed to help you build aerobic efficency. If you are using a heart rate monitor, you may see your heart rate increase a bit into the zn.3 area after a while for the same perceived effort. This is ok, continue riding at the same perceived effort.

Sample Day 7
2:30:00
102.4TSS
2.5 hrs zn.2

2.5 hrs @ zn.2. Try to avoid going beyond or below zn.2 when possible. This ride is designed to help you build aerobic efficency. If you are using a heart rate monitor, you may see your heart rate increase a bit into the zn.3 area after an hour or two for the same perceived effort. This is ok, continue riding at the same perceived effort.

Sample Day 9
1:00:00
50.9TSS
1 hr zn.2 w/ 1x20min Tempo interval

1 hr @ zn.2 w/ 1x20min @ Zn.3-4. Shoot to be in the high zn.3 to low zn.4 area for the duration of the intervals. These intervals are designed to raise your lactate threshold. These are to be done at a high end tempo pace just below the pace you would ride at during a time trial.

Sample Day 10
1:00:00
30.4TSS
1 hr recovery

1 hr easy spin (active recovery). This ride is geared at promoting blood flow and speeding up recovery. Try not to do anything that you will really have to recover from on these types of rides. Make sure to do some light stretching and/or foam rolling following your ride.

T.E.S.
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Threshold Endurance Sports

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