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3 week Covid rebuild plan - Threshold focus

Author

Elevation Coaching

Length

3 Weeks

Plan Specs

cycling time trialing intermediate advanced power based tss 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 3 week mesocycle is designed with the focus of rebuilding power at anaerobic threshold after a brief break from training. The plan suits anyone with a solid foundation of road miles and maybe just recovering from a gap in volume and or a lay off from intensity. All sessions are Garmin IQ, Zwift exportable. For more info check us at www.elevationcoaching.cc



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
12:46 hrs 4:00 hrs
0:19 hrs 0:19 hrs
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—— ——
Workouts Per Week Weekly Average Longest Workout
12:46 hrs 4:00 hrs
0:19 hrs 0:19 hrs
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—— ——

Sample Day 1

0:19:59
Plank session (A)

2x Both sets Set one: -60 seconds front plank alternating left foot right foot off the ground for count of 2. -60 seconds side plank slowly raising upper leg to parallel and down. Repeat both sides -60 seconds front plank alternating left hand extended to front for count of 2, right hand. Set two: -Front plank max -Front plank max WITH feet on Swiss ball. Move toes to create instability . -max side plank, and repeat time on other side.

Sample Day 1

1:00:00
24.95TSS
Recovery ride 1 Hr

Recovery ride: Z1 at cadence 85-95rpm. This ride is not a training ride, it's purpose is to flush the Fascia and toxins from the muscles produced previously. And to keep pedaling fluidity. If you need to stick to a flatter route today to achieve this use one. Don't get dragged into any battles as riders pass you in your low speed. Use this as an opportunity to enjoy your bike.

Sample Day 2

2:00:00
120.58TSS
10 x 2 min Low Z5 2h

Warm Up: 5 mins Z2, cadence 85-90RPM followed by 10 x 10s high cadence 110-120RPM 'low' power seated sprints with 50 second Z1 > spin 5 minutes Session: -Carry out 10 x 2 minute efforts at low Z5, cadence 85-90rpm 2 mins recovery between intervals at Z1/2. Carry out any remaining time at Z2 at cadence 85-95rpm Warm down: In the last 10 mins keep cadence high and reduce the force on the pedals. If you brought a protein drink, drink it now to start the process of recovery early. Post Ride: 1-2 hours after the ride consume a good carbohydrate and protein meal. Split as 50% carbohydrate, 30% protein, 20% fat.

Sample Day 3

1:10:00
90.27TSS
3 x 10 105 %Threshold 1:10

Warm up: 10 mins riding progressively from Z2 to Z4 by the end of the 10 mins. Spin 1 min. Session: 3 X 10 mins at 105% FTP, Cadence 85-95rpm Rest between intervals is 6 mins Z1 Carry out any additional time to completion at Z1-3 Warm down: In the last 11 mins keep cadence high and reduce the force on the pedals. If you brought a protein drink, drink it now to start the process of recovery early. Post Ride: 1-2 hours after the ride consume a good carbohydrate and protein meal. Split as 50% carbohydrate, 30% protein, 20% fat.

Sample Day 4

1:00:00
24.95TSS
Recovery ride 1 Hr

Recovery ride: Z1 at cadence 85-95rpm. This ride is not a training ride, it's purpose is to flush the Fascia and toxins from the muscles produced previously. And to keep pedaling fluidity. If you need to stick to a flatter route today to achieve this use one. Don't get dragged into any battles as riders pass you in your low speed. Use this as an opportunity to enjoy your bike.

Sample Day 5

2:00:00
103.3TSS
High cadence sprints and 2 x 12 mins tempo 80% (climbs) 2 hours

Warm Up: 10 minutes Z2 cadence 90-95rpm Session: -Ride for 45 minutes at Z2 cadence 85-95 rpm on the turbo at 68% FTP , every 3 minutes carry out a max sprint in the gear you are in for 10 seconds. This is a high cadence sprint so power isn't the focus just wind the gear out. -10 minutes Z2 @ 85-95rpm cadence (use this to position to a climb, extend if needed) -2 x 12 minutes at Tempo (80% max) climbing at cadence 85-90rpm. Remaining time at Z2/low Z3 Warm down: In the last 10 mins keep cadence high and reduce the force on the pedals.

Sample Day 6

4:00:00
189.54TSS
4 Hour Endurance Group Ride

Warm up: Take 5 mins to gently loosen the legs Session: Ride in your aerobic Zones, cadence 85-95rpm. Try to keep in Z2 but not more than Z4 for any prolonged period. Try to achieve around 300m climbing at least per hour. Warm down: In the last 10 mins keep cadence high and reduce the force on the pedals. If you brought a protein drink, drink it now to start the process of recovery early.

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