Time-Chrunched circuit plan

Average Weekly Training Hours 04:37
Training Load By Week
Average Weekly Training Hours 04:37
Training Load By Week

This power based trainingsplan is going to make you ready for time trail and circiut race season. The plan is last 7 weeks before first race. The plan maintain 3-4 workouts per weeks. All workouts has pre comments to what focus the seperate workout has. Lets make the best of you, ready, set - GO.

Sample Day 1
1:15:00
Week 1 3 x 2 min CR

20-30 min EM
3 x 2 min CR NP
RBI 3 min
30 min EM

Sample Day 3
1:15:00
Week 1 2 x 10 min AT/CR

20 min EM
2 x 10 min AT/CR NP Try to make it progressiv
RBI 5 min
20-30 min EM

Sample Day 5
2:10:00
Week 1 FTP base 3 x 20 variabel rpm.

WU: 15 min zone 1
15 min EM/T
20 min T rpm. 55-65
20 min T rpm. 75-85
20 min T rpm. 90-100
30 min EM
10 min cool down

Sample Day 8
1:13:00
Week 2 3 x 3 min CR

20-30 min EM
4 x 3 min CR NP
RBI 3 min
20 min EM

Sample Day 10
1:30:00
Week 2 FTP tempo 45 T

WU: 15 min EM
15 min T low zone
45 min T sweat spot 88 %
15 min cool down

Sample Day 12
2:25:00
Week 2 FTP base 3 x 25 variabel rpm.

WU: 15 min zone 1
15 min EM/T
25 min T rpm. 55-65
25 min T rpm. 75-85
25 min T rpm. 90-100
30 min EM
10 min cool down

Sample Day 15
1:25:00
Week 3 Build 30/20/10 x 5 reps

15-20 min EM
4 x 5 min (5 x 30 sec AT, 20 sec CR, 10 sec PI)
RBI 5 min
30 min EM

Leif Lundstrøm
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Tribikeruncoach.dk

”A goal is a dream with a plan”
Tribikeruncoach - Ambitious. With training package you get a higher frequency of training update. This ensures alignment with the current form development. The training is based on the same philosophy that applies to all our programs, namely that all training should be based on feedback from previous training.
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