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Base1: 3wkn A

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Vincent Van Wersch

All plans by this Coach
No Ratings

Length

3 Weeks

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Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Base 3 week trainingbloc: endurance sessions combined with 2 interval sessions per week

7-8 hours per week, incl. 1h recovery ride per week.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
7:39 hrs 2:30 hrs
Workouts Per Week Weekly Average Longest Workout
7:39 hrs 2:30 hrs

Training Load By Week


Vincent Van Wersch

Vincent Van Wersch, coaching & training

Science based and data driven, we plan the best route to achieve your goals.

Setting up a trainingplan can be based on the goal and/or on the available training time.

It all comes down to managing training load, training stress.

A trainingplan always has to be dynamic, adjustments might be necessary on a day to day basis. Weather conditions or social situation could force us to make changes.

Sample Day 1

1:25:00
84.1TSS
trapfrequentie training

Sample Day 2

2:00:00
84.9TSS
duurtraining 2uur

Sample Day 3

1:33:20
98.8TSS
Duurtraining met 10" sprints

15min warming up, dan een uur lang 10" spints all-out elke 3min. Daarna uitrijden minimaal 15min.

Sample Day 4

1:00:00
30.3TSS
hersteltraining

Algemene hersteltraining

Sample Day 6

2:00:00
100.5TSS
Duurvermogen op souplesse 2uur

ca. 2 uur relatief vlak terrein, focus op trapfrequentie aan de bovengrens van je comfortzone. Ontspan benen en voeten tijdens het fietsen

Sample Day 8

1:00:00
62.7TSS
VO2-max micro-interval

2x 10x 40'/20', zie bijlage

Uitbreiden met duur tot ca. 2,5 uur

Sample Day 9

1:30:00
56.8TSS
duurtraining 1.5uur

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