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Endurance Build

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Endurance Build


AdiOstry Adam Ostrowski

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8 Weeks

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

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
04:32:00 02:00:00
Day Off x2
—— ——
Strength x2
00:56:00 00:30:00
Run x1
00:36:00 00:45:00
MTB x1
01:54:00 02:15:00
Workouts Per Week Weekly Average Longest Workout
04:32:00 02:00:00
Day Off
—— ——
00:56:00 00:30:00
00:36:00 00:45:00
01:54:00 02:15:00

Training Load By Week

Adam Ostrowski


Kolarstwo szosowe, mtb i przełajowe
Wyścigi wieloetapowe MTB i szosowe

Road, MTB and cyclocross cycling
Stage races

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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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