Raise your Anaerobic Endurance in 8 weeks (Cat.4-3 Cyclist)

Average Weekly Training Hours 10:48
Training Load By Week
Average Weekly Training Hours 10:48
Training Load By Week

This plan is built for the Cat. 4-3 level cyclist with 9 to 12 hours a week to train and has already completed one of our base training, season prep, or threshold plans (or other equivalent). The plan is designed to help you improve output of top end efforts along with repeat-ability of top end efforts. Improving anaerobic endurance would be useful to anyone that is finding their weakness to be the ability to follow repeated attacks, surges, and or having a hard time handling hard accelerations. In this plan, you can expect to be doing roughly 2 interval sessions during the week and either racing or doing longer endurance rides on the weekend to maintain aerobic endurance. To get started, you'll want to make sure you complete the field test in the attached training guide (under plan details) to establish your training zones for this plan. Make sure you are well rested going into the field test and have had a few lighter rides leading into the field test. Before starting this plan or any other plan, please consult with your doctor to ensure you are fit to complete a training plan with sustained cardiovascular workouts. For questions regarding this plan, contact Jason at jason@thresholdendurance.com

Sample Day 2
1:30:00
1.5 hr zn.2 w/ 2 sets of 3x1min @ zn.5+

1.5 hr @ zn.2 w/ 2 sets of 3x1min @ zn.5+ with 1 min recovery (zn.1) between efforts and 5-10 minutes recovery between sets. These are all out efforts for 1 minute with minimal recovery time designed to teach your body to recover from repeated 1 minute top end efforts.

Sample Day 3
1:00:00
1 hr recovery

1 hr easy spin (active recovery). Try to keep the majority of your ride within zn.1. Make sure to do some light stretching and/or foam rolling following your ride.

Sample Day 4
1:30:00
1.5 hr zn.2 w/ 2 sets of 3x1min @ zn.5+

1.5 hr @ zn.2 w/ 2 sets of 3x1min @ zn.5+ with 1 min recovery (zn.1) between efforts and 5-10 minutes recovery between sets. These are all out efforts for 1 minute with minimal recovery time designed to teach your body to recover from repeated 1 minute top end efforts.

Sample Day 5
1:00:00
1hr Recovery, or 1hr w/ Warm Up Sprints (if racing tomorrow)

If you're not racing on Saturday, do an active recovery spin in zn.1-2 for 1hr.

If racing on Saturday, try to do an hour ride zn.1-2 and throw in 4-5x15 second warm up sprints w/ 5 minutes recovery between each sprint.

Sample Day 6
2:30:00
Race, Group Ride, or 2.5hrs @ zn.2

Race, Group Ride, or 2.5hrs @ zn.2.

If not racing or doing a group ride, shoot for 2.5hrs @ zn 2 for a nice endurance ride. If you're doing a group ride, try not exceed 3hrs today.

If not racing today and you're racing on Sunday, try to get in a 1.5hr zn.1-2 ride and throw in 4-5x15 second warm up sprints w/ 5 minutes recovery between each sprint.

Sample Day 7
2:30:00
Race, Group Ride, or 2.5hrs @ zn.2

Race, Group Ride, or 2.5hrs @ zn.2.

If not racing or doing a group ride, shoot for 2.5hrs @ zn 2 for a nice endurance ride. If you're doing a group ride, try not exceed 3hrs today.

Sample Day 9
1:30:00
1.5 hr zn.2 w/ 2 sets of 5x1min @ zn.5+

1.5 hr @ zn.2 w/ 2 sets of 5x1min @ zn.5+ with 1 min recovery (zn.1) between efforts and 5-10 minutes recovery between sets. These are all out efforts for 1 minute with minimal recovery time designed to teach your body to recover from repeated 1 minute top end efforts.

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.
Read more about us on our site: www.thresholdendurance.com