Endurance Build
Author
AdiOstry Adam Ostrowski
All plans by this CoachLength
8 Weeks
Typical Week
2 Day Off, 3 Bike, 2 Strength, 1 Run, 1 MTB
Longest Workout
2:00 hrs
Plan Specs
cycling road cycling
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Summary
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
Stats
Sample Day 1
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 2
Worm up 65-70% zone 170-75% zone 2 @cadence 85-90
cooldown 10' 65% zone 1
Sample Day 3
65%-75%
last 5' easy cooldown
Sample Day 3
2 series
2min recover between
Sample Day 5
Worm up 65-70% zone 1
main ride 70-75% zone 2 @cadence 85-90
cooldown 10' 65% zone 1
Sample Day 6
70-75% @cadence 85-90
Sample Day 6
2 series
2min recover between