Gain 20 Watts in 4 Weeks! Proven Pro Training Methods. Power, 7-9 hrs/wk.

Average Weekly Training Hours 08:35
Training Load By Week
Average Weekly Training Hours 08:35
Training Load By Week

In this 4 Week Training Plan I share some 25+ years of racing experience and training knowledge that I have gathered while racing as a professional cyclist and later as a coach to some local and international amateur and professional cyclists. This detailed Training Plan is designed to boost your 5-20 minute power output by at least 20 watts in just 4 weeks. The training includes highly specific threshold, sub threshold, big gear, and VO2 training to help you gain lots of strength in a short amount of time. The plan uses the NEW TrainingPeaks Workout Builder format for all training sessions. Simply input your threshold power in your zones under "Settings" to get your customized power numbers for each training session. When starting the plan you should have a good base of fitness and be somewhat rested and free from any medical conditions.

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
1:24:00
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 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
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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.