Browse More Plans

4-week Foundational Phase 3 (Cycling)

Author

Endurance Lab PH & Swim Academy Coaching

All plans by this Coach
No Ratings

Length

4 Weeks

Plan Specs

cycling time trialing beginner intermediate power based tss based base period

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.

Still have questions about this plan?

Plan Description

4-week 8-hour/week Cycle Base Plan.

This 4-week training plan is designed for the intermediate cyclist looking to establish sound foundation of fitness, improve their Functional Threshold Power (FTP) and extend their Time To Exhaustion (TTE). This training plan starts at 8 hours per week all the way to 8.5 hours per week with an average of 5% increase in Training Stress Score (TSS) per week.

To know your FTP, we have placed one of Endurance Lab PH System's (ELS) FTP tests on the first day of the program. This FTP test is modified from the original test designed by Dr. Andrew Coggan and Master Coach Hunter Allen. Get the average power from the 20-minute test and multiply it by 0.95 to get your FTP.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
8:02 hrs 2:17 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
8:02 hrs 2:17 hrs
—— ——

Saul Sibayan & Moi Yamoyam

Endurance Lab PH

Endurance Lab PH is a Performance Testing and Coaching Facility that offers services in all levels from individual discipline to multi-sport.
.
Our mission is to bring contemporary knowledge in Exercise & Sports Science into easy, understandable and practical ways to improve fitness, health, and performance as well as to express technical concepts into layman’s terms.

Sample Day 1

0:40:00
54.2TSS
ELS - Indoor CP FTP Test

Endurance Lab PH System
Indoor Critical Power (CP) Functional Threshold Power (FTP) Test

WARM-UP

1 minute easy 3/10
2 minutes moderate 6/10
2 minutes moderately hard 7/10
2 minutes hard 8/10
1 minute easy 3/10
34 seconds easy
6 seconds all-out
34 seconds easy
6 seconds all-out
34 seconds easy
6 seconds all-out

Rest for 3-5 minutes

TEST PROPER

1st 5 minutes 8/10
2nd 5 minutes 9/10
3rd 5 minutes 9/10
4th 5 minutes 10/10

Cooldown 5 to 10 minutes

*wear a HRM

Sample Day 2

1:00:00
64.5TSS
Double Panayan Flats

2x20min 4:1 Tempo Intervals
WU: 10 minutes Z2-Z3

MS: 2 sets of 20 minutes Z3, with 5 minutes Z1 in between rests

CD: 5 minutes Z1

Sample Day 3

1:06:00
79.6TSS
Dolce Route 45

3x15min Sweet Spot

WU: 10 minute Z2 with 2-3 fast cadence

MS1: 3 sets of 15 minutes 85-95% of FTP with 10 seconds Z7 at the end of each set. Recover for 3 minutes at Z1 in betweens sets.

CD: 5 minutes Z1

Sample Day 4

1:06:00
71.2TSS
Triple Wet Whisky

3x15min 5:1 Tempo Intervals

WU: 10 minutes Z2-Z3

MS: 3 sets of 15 minutes Z3, with 3 minutes Z1 in between rests

CD: 5 minutes Z1

Sample Day 5

1:01:00
64.51TSS
Four Builders

4 sets Tempo-VO2max Up-and-Under Intervals WU: 10 minutes Z2 with 2-3 100 rpm efforts to wake-up the legs MS: 4 sets of 5 minutes Z3, 1 minute Z5, 4 minutes Z3, with 2-minute Z1 in between sets CD: 5 minutes Z1

Sample Day 6

1:29:10
99.4TSS
ELS - Calaca

This workout is focused on mimicking the flat plains of Calaca. Don't forget to sprint to the arch that signifies the boundary!

WU: 15-minute Warm-Up Protocol

MS1: 4 sets of 15 minutes at Z3 Tempo with 3 minutes rest Z1 in between sets. On the 4th set, sprint all out for 10 seconds.

CD: 5 minutes at Z1

Sample Day 7

1:30:00
115.5TSS
ELS - Four Sisters

This workout is focused on mimicking the Teresa climb. Elevate your front wheel to mimic climbing on your bike.

WU: 15-minute Warm-Up Protocol

MS1: 4 sets of the ramp set, with 4-minute segments starting from 75% to 105% of FTP. Each segment increases by 5% of FTP. Target your cadence between 80-90 rpm. Rest for 5 minutes in between sets

CD: 5-minutes at Z1

$25.00 - Buy Now