Road Cycling - Gain 20 Watts in 4 Weeks! Power *Workout Builder* 8-10 hrs/wk

Average Weekly Training Hours 08:31
Training Load By Week
Average Weekly Training Hours 08:31
Training Load By Week

“Feels great to break power records!”

There is nothing more exciting for a cyclist to see objective progress in the form of a new power record, giving you the evidence of progress and the feeling of confidence and added motivation!

This training plan is designed for the cyclist who can train around 8-10 hours a week and who is looking for some fast improvements with very focused and effective training.

Designed by former professional and multiple national champion coach Simon Kessler of Simon Says Cycling, coach Simon has coached for 25+ years and has enjoyed an incredible track record as a coach which includes state and national champions on multiple continents in road, track and mountain biking. Some of Simon’s clients have won world championship medals and worn the yellow jersey in the Tour de France. With this plan you receive 30+ years of top level experience in a super effective training plan that will lead to fast improvements.

Training plan description: The plan recommends a 20 minute power test prior to starting (power test protocol included with plan). The training plan focus includes two weeks of threshold intervals and muscular endurance training followed by two weeks of high intensity V02 and above threshold intervals. Weekends are flexible to allow for group rides, social endurance rides, or even racing. Week 5 is a recovery week and includes a power test (testing protocol included) to determine your improvements.

Prior to this plan you should have a good level of fitness and have been training consistently for 10-12 weeks for a minimum of 5 hours/week.

Purchasing this plan includes: Email support from coach Simon directly to get your questions answered plus 1 month access to our membership community with Facebook live coaching calls every Wednesday & additional information on nutrition, race day preparation, strength training, warm-up protocols, mental training audios, and much more!

Questions: Please visit us on the web at simonsayscycling.com or email Simon at: simon@simonsayscycling.com

Training for another race or personal improvement goal? Checkout our other training plans for racing (road, time trial, criterium), centuries, gran fondos, base training, power gains, and more. Visit: simonsayscycling.com

Plan Features
This training plan starts on a Monday
The plan is reuasble an unlimited amount of times
This plan works with power only (no heart rate zones)
Designed with the new Workout Builder - offering you more precise training with exact power targets calculated automatically from your threshold power (FTP) saved in TrainingPeaks
Download each session automatically to your Garmin with the TrainingPeaks IG Garmin app
Download each session in many different files formats compatible with: Zwift, Wahoo, Trainer Road, Cyclops and more
30 day money-back guarantee

Sample Day 2
1:24:00
80TSS
Threshold 2 x 15 min

Threshold intervals. Your target power is listed for each interval. Aim to average within 10 watts (above or below) the target power number shown. 

The goal is to keep a smooth and consistent effort throughout the interval. These intervals are best performed on a flat terrain or indoor trainer. For indoor trainer you can drop your power zones by 15-20 watts.

Sample Day 3
1:30:00
67.9TSS
Big Gear 50 minutes

Big gear interval to develop muscular strength endurance. Your target power is listed for each interval. Aim to average within 10 watts (above or below) the target power number shown.  

The big gear interval is ideally performed on a route with no stops and on a relatively flat terrain (or trainer - drop zone by 20 watts). Stop if you have any knee or other pain

Sample Day 4
1:14:00
80.7TSS
Threshold 1 x 30 min

Threshold intervals. Your target power is listed for each interval. Aim to average within 10 watts (above or below) the target power number shown. 

The goal is to keep a smooth and consistent effort throughout the interval. These intervals are best performed on a flat terrain or indoor trainer. For indoor trainer you can drop your power zones by 15-20 watts.

Sample Day 6
2:30:00
142.6TSS
Tempo Ride

Tempo riding with 2 hours in Zone 3. Aim to average within 10 watts (above or below) the target power number shown for the 2 hours in Zone 3.

Sample Day 7
2:00:00
89.7TSS
Ride Zone 2 (group ride option)

Time in the saddle at a moderate intensity. Keep your cadence over 85 when cycling on flat roads. Alternatively, you can do a group ride (optional). Power numbers are just guidelines. You may go harder if doing a group ride.

Sample Day 9
1:34:00
96.3TSS
Threshold 2 x 20 min

Threshold intervals. Your target power is listed for each interval. Aim to average within 10 watts (above or below) the target power number shown. 

The goal is to keep a smooth and consistent effort throughout the interval. These intervals are best performed on a flat terrain or indoor trainer. For indoor trainer you can drop your power zones by 15-20 watts.

Sample Day 10
1:40:00
79.1TSS
Big Gear 60 minutes

Big gear interval to develop muscular strength endurance. Your target power is listed for each interval. Aim to average within 10 watts (above or below) the target power number shown.  

The big gear interval is ideally performed on a route with no stops and on a relatively flat terrain (or trainer - drop zone by 20 watts). Stop if you have any knee or other pain

Simon Kessler, Pro Cycling Coach
|
Simon Says Cycling

Former professional and 15 time national champion on the road and track, coach Simon has coached clients to win local, national, and international championship titles, medals at the world championships, and a yellow jersey at the Tour de France.

Try coaching membership for free for 30 days ($49/month - cancel anytime). Includes access to all SSC TrainingPeaks plans plus much more! Learn more: http://simonsayscycling.com/coaching-group.