Iván Koch | Triaperformance — IRONMAN & ESCI Certified Coach | Triathlon, Running, Cycling, Duathlon
Get Faster on the Bike — 12-Week Heart Rate Plan + Strength (Intermediate) - No power meter needed
Reviews 5/5 ⭐️⭐️⭐️⭐️⭐️
"Highly recommended. Amazing coach and always available to help and adjust were necessary. Thank you Ivan!" - Gerald G. 2025
Check all reviews
here
🏆 No power meter? This plan was built for youMost structured cycling plans assume a power meter. Without one you are told to "ride by feel" — and feel does not make you faster.
This plan runs on heart rate. A 30-minute test in week 1 sets your lactate threshold heart rate (LTHR) — not max HR — and every ride is prescribed in zones from that number. You repeat the test in weeks 5 and 12 on the same route: the distance you cover in 30 minutes shows exactly how much faster you got.
For the rider already riding three or four times a week who wants more volume with structure: the same two quality sessions as the Beginner plan, a midweek easy ride, and a Sunday long ride that grows from 3 to 4 hours.
Plan Features
- Duration: 12 Weeks — 3 Build Weeks + 1 Recovery Week
- Level: Intermediate - 5 Rides + 2 Strength sessions (5 to 10 hours of riding per week), 1 Full Rest Day
- Zones: based on LTHR, not max HR. Chest strap recommended.
- Tests: Weeks 1, 5 and 12 — measurable progress
- 🏋️♂️ Gym: 2 strength sessions for cyclists — legs, hips, core — every exercise explained
- Phase 1: Aerobic Base (Weeks 1-4)
- 🚴 Steady Zone 2 rides + low-cadence sweet spot efforts + a 3-hour Sunday
- Phase 2: Threshold (Weeks 5-8)
- 🚴 1 Threshold session + 1 Sweet Spot session + negative-split and fatigue-resistance long rides
- Phase 3: Speed and Durability (Weeks 9-12)
- 🚴 1 Supra-Threshold session + 1 VO2max session + a 4-hour Sunday, then a taper week ending with the final test
- Outdoors or on the trainer. Syncs to Garmin, Polar, Wahoo, Suunto, Coros, Apple Watch
Looking for other levels?View all our cycling plans
here.Not sure which one?
📩 Contact us
Free unlimited email support
Why choose Triaperformance?
Our 2025-2026 certifications
🇪🇸 Iván Koch, Triaperformance. Coach de triatlón y running. TrainingPeaks Level 2 Accredited Coach, ESCI Certified Coach (IRONMAN U 2025). Coaching 1:1 y planes en español, inglés y portugués. Método polarizado y basado en datos: test, zonas, análisis, re-test. triaperformance.com
🇺🇸 Triathlon and running coach. TrainingPeaks Level 2 Accredited, ESCI Certified. 1:1 coaching and training plans in Spanish, English and Portuguese. Data-driven, polarized: test, zones, analysis, re-test.