cycling road cycling

Endurance Build

$29.00
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Author: AdiOstry Adam Ostrowski

Length: 8 Weeks

Tags: cycling, road cycling

Typical Week: 2 Day Off, 3 Bike, 2 Strength, 1 Run, 1 MTB

Longest Workout:
2:00 hrs

$29.00
At-A-Glance

Author: AdiOstry Adam Ostrowski

Length: 8 Weeks

Tags: cycling, road cycling

Typical Week: 2 Day Off, 3 Bike, 2 Strength, 1 Run, 1 MTB

Longest Workout:
2:00 hrs

Endurance Build

Average Weekly Training Hours 08:10
Training Load By Week
Average Weekly Training Hours 08:10
Training Load By Week

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

Sample Day 2
1:30:00
Strength road/indoor

Worm up 15' 65%-70%

3 x 6' 85-90%@cadence 65

recover 4' <70% @ cadence any

remaining 70%-75%@cadence any

cooldown 10' <140hr

Sample Day 3
1:00:00
Endurance

Worm up 65-70% zone 170-75% zone 2 @cadence 85-90
cooldown 10' 65% zone 1

Sample Day 4
0:30:00
Easy run

65%-75%
last 5' easy cooldown

Sample Day 4
0:30:00
Stability and core

2 series
2min recover between

Sample Day 6
1:00:00
Endurance

Worm up 65-70% zone 1
main ride 70-75% zone 2 @cadence 85-90
cooldown 10' 65% zone 1

Sample Day 7
1:30:00
1.Endurance

70-75% @cadence 85-90

Sample Day 7
0:30:00
2.Stability and core

2 series
2min recover between