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8 week cycling prep phase

Author

Robert Clarence

No Ratings

Length

8 Weeks

Plan Specs

cycling time trialing intermediate time goal power based

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Plan Description

This plan is meant to be used in the prep period for building towards time-trial or triathlon pacing fitness. It based around 4 hours per week on the bike (so triathletes can run and swim / or cyclists can still do a long ride).



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:51 hrs 1:15 hrs
Workouts Per Week Weekly Average Longest Workout
3:51 hrs 1:15 hrs

Sample Day 1

1:05:00
Aero Position

Warm up 15 mins @ 90 rpm
MS:
8 x 3 mins Zone 3 aero position @ 95 rpm (3 min rest interval @ 90 rpm)
Cool down 5 mins

Sample Day 3

1:10:00
55.9TSS
Pacing 1

W/U 5 min EZ @90 rpm; 5 mins alternate 30 secs sitting / 30 secs standing

MS: 3 x 20 mins (1st 10 mins in Zone 2, 2nd 10 mins Zone 3)

C/D 5 mins EZ spinning

Sample Day 4

0:30:00
15.1TSS
Recovery Ride - Optional

Recovery ride, use this when you need a break, legs are sore, or just want to get some EZ miles in.

Sample Day 6

1:12:00
73.2TSS
Tempo Builder

Sample Day 8

1:10:00
64.7TSS
Short Bursts - Aerobic workout

Build up aerobic capacity by using short bursts just below threshold.

Sample Day 10

1:10:00
55.9TSS
Pacing 1

W/U 5 min EZ @90 rpm; 5 mins alternate 30 secs sitting / 30 secs standing

MS: 3 x 20 mins (1st 10 mins in Zone 2, 2nd 10 mins Zone 3)

C/D 5 mins EZ spinning

Sample Day 11

0:30:00
15.1TSS
Recovery Ride - Optional

Recovery ride, use this when you need a break, legs are sore, or just want to get some EZ miles in.

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