Hi!
This plan is a quick 4 week boost ahead of a TT, particularly 10 or 25 milers. It can also be used as an emergency FTP boost!
It is low volume but high intensity, it builds the intensity over the first 3 weeks then you have a mini taper ahead of your TT. Make sure you're properly fuelled on the interval days.
On the rest days try and do a good foam roll and stretch session. If you need assistance with what to do with this, give me a shout.
The Saturday and Sunday sessions can be interchanged. The plan can be a little flexible however don't do two hard days back to back.
Try and do all the intervals in your TT position, if it's a hilly TT typical of early season in the UK, then you could do the intervals as hill reps.
Enjoy, please send me any feedback, especially any success stories!
All the best
Alex
Cycling, Duathlon, Triathlon and Running coaching
Strength and Conditioning
Association of British Cycling Coaches qualified and insured.
Over 15 yrs Coaching and Power Meter experience