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Endurance Build

Author

AdiOstry Adam Ostrowski

All plans by this Coach
No Ratings

Length

8 Weeks

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Plan Description

Endurance base period build for cyclist design by AdiOstry Polish cycling coach
Plan is for any type of cyclist especially for road and mtb
Plan is for the cyclists who was training and racing for one or more years
Over 4 weeks you will increase your weekly volume from 6h30 to 10h and you will have various form of training and rides
After first 3 weeks you will have one week of recovery and after 7 weeks of training will one week of recovery and road test to see your progress



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bikex3
4:31 hrs 2:00 hrs
Day Offx2
—— ——
Strengthx2
0:56 hrs 0:30 hrs
Runx1
0:36 hrs 0:45 hrs
MTBx1
1:54 hrs 2:15 hrs
Workouts Per Week Weekly Average Longest Workout
Bike
4:31 hrs 2:00 hrs
Day Off
—— ——
Strength
0:56 hrs 0:30 hrs
Run
0:36 hrs 0:45 hrs
MTB
1:54 hrs 2:15 hrs

Training Load By Week


Adam Ostrowski

AdiOstry

Kolarstwo szosowe, mtb i przełajowe
Wyścigi wieloetapowe MTB i szosowe

Road, MTB and cyclocross cycling
Stage races