28 day turbo challenge

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28 day turbo challenge

Author

Chris @ CPTFIT

All plans by this Coach

Length

5 Weeks

Typical Week

4 Bike, 2 Strength, 2 Other, 1 Day Off

Longest Workout

2:00 hrs

Plan Specs

cycling time trialing

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Summary

The challenge is on,
how much fitter can YOU get in 28 (well, 29) days

4 workouts a week,
Strength work,
Stretching

All the gains

Lets get moving

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 05:18

Chris Weeks

Cpt Fit Triathlon Coaching

Im chris, I have been racing Tri since 2009 and finished my first Ironman just after my 19th birthday.

I've been coaching triathlon since 2014 and personal training since 2007.

Some key areas of interest for me are Strength training and nutrition,
anyone can write a swim bike run training plan right?

But just cause you're fit,
doesn't mean you're healthy

I empty my mind daily over here at my blog,
Take a read
https://us10.campaign-archive.com/home/?u=098b6f1f6fa26530697b985ab&id=a3f68f3ab7

Sample Day 1

1:00:00
89.2TSS
Bike HRLT Test

Ok day one is your fitness test,
do this on the turbo trainer so you can ensure the effort is sustainable and measureable
-Use Heart rate Monitor and make sure auto lapping is OFF on your watch
-Start Garmin
-Warm up 10mins-Lap garmin
-Hit 10 mins hard as you can but sustainable-----Lap Garmin
-20 mins same effort- lap garmin
-10 mins easy cool down.
-Stop Garmin

Sample Day 3

1:00:00
59.6TSS
20x1min

Warm up -
10 to 15 min. easy spin with cadence 70-90rpm

20 x 1 min . HARD @ 50-60rpm
w/ 1 min. Easy recovery

10 min. cooldown

Sample Day 4

1:00:00

Recovery ride-
Outdoors or indoors
Keep the heart rate Either in high zone 1 or low zone 2

Sample Day 6

2:00:00

Can be done on trainer or outdoors
Keep the heart rate in zone 2 for the duration of the ride,
Focus on round pedal strokes,
keep the shoulders relaxed.

Aim for a cadence of at least 88rpm for the duration

Sample Day 8

1:00:00
59.6TSS
20x1min

Warm up -
10 to 15 min. easy spin with cadence 70-90rpm

20 x 1 min . HARD @ 50-60rpm
w/ 1 min. Easy recovery

10 min. cooldown

Sample Day 10

1:04:00
65.8TSS
7x5 at sweetspot

Ok so today we are hitting 7 efforts at around 90% of your ftp with a fairly short recovery.

Again look to keep cadence fairly high, circa 90rpm

Focus on your recovery, the efforts wont feel too horrendous at first,
but by half way they will start to pinch

Sample Day 11

1:00:00

Recovery ride-
Outdoors or indoors
Keep the heart rate Either in high zone 1 or low zone 2

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