B 1.3 Level Build Period (POWER/HEAT RATE)

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 06:52

9 week 1.3 BUILD program. Build 1.3, is the third block of the building that is part of our 1.0 series. This 9 week is focusing on building extensive threshold power, improvement of V02/FRC or work you can do over a threshold, intensive group rides and finish off with VO2 capacity workouts. After this build period, you will be set to race or you can add Build 1.4 which is our most intensive build. Our B level requires a time commitment of 6-9 hours of training.

The difficulty of this program is moderate and requires you to ride 4/5x per week with the option for strength.

Plan Benefits:
1) Two 4 week training blocks set up to be completed using feel, heart rate or power.
2) Start-up coaching call or email (15-20 minute phone call)
3) Mid-point review upon request. Send us an email request and we will review your training
4) Endurance Custom Strength training program included
5) Race week prep and tips
6) Discounted additional coaching consults as needed along the way.
7) End of 8-week coaching consult

Sample Day 1
1:20:00
88.3TSS
Tempo 2 x 25 minutes (surges)

WU:
- 10 minutes in Zone 1-2, perform 3 x 30 second high cadence efforts 90 rpm or more.

MS:
2 x 25 minutes Zone 3
- You want to be in the mid-range of your Tempo zone. This is typically 80-85% of your threshold effort. This should feel like an effort of a 6 out of 10.
- During each set you want to include 30 second over threshold surges. During these surges drive cadence up and power 115-120% of threshold. After each return back to tempo. Alternate back and forth for 5 sets.
- After each 25 minutes follow that with 5 minutes of Zone 2 recovery.

CD:
- Final 5/10 minutes in small ring recover to Zone 1.

Sample Day 2
0:30:00
30TSS
Strength (1) Foundation

Spend about 20-30 minutes working on this movement. Great prep for future strength training

https://www.youtube.com/watch?v=vOgxWp0WyiI

Sample Day 3
1:25:00
82.9TSS
Aerobic 2 x 30 minutes with 6 x 10 second sprints

WU:
- 5 minutes in small ring at very easy pace
- 5 minutes in big ring letting HR/PWR come up to Zone 1.

MS:
2 x 30 minutes at endurance with 6 x 10 second sprints.
- Hold pace at 70-75% of threshold, steady endurance.
- Add in 6 x 10 seconds all out sprints during each 30 minutes. After each sprint go right back into endurance pace.
- Complete 2 sets with 5 minutes of recovery between sets.

CD:
- Small ring in the front for 5/10 minutes to close out this ride and recovery HR to Zone 1

Sample Day 5
1:40:00
116.7TSS
Hard Tempo 3 x 20 minutes

WU:
- 10/15 minutes in Zone 1-2, perform 3 x 30 second high cadence efforts 90 rpm or more.

MS:
3 x 20 minutes Sweet Spot/Hard Tempo(88-93% of threshold)
- You want to be in the high end of your Tempo zone. This is typically 88/93% of your threshold effort. This should feel like an effort of a 7 out of 10.
- After each 20 minutes follow that with 3-5 minutes of Zone 2 recovery.

CD:
- Final 10 minutes in small ring recover to Zone 1.

Sample Day 6
2:20:00
124.1TSS
Builder Miles (Group or Solo)

This can be solo or part of a group ride. Overall, looking for 45-50 miles today.

WU:
- 10/15 minutes Zone 1-2 progression of HR as you warm up

MS:
Focus is to knock out a nice steady Zone 2 45/50 miles ride. Keep this to strict endurance pace
** Fueling during this WKO should be half your calories burn rate. So, if you are burning 400-500 calorie per hour take in 200-250 calorie per hour.

** You should start your cool down once you have 1 mile left in your ride.

CD:
- Final mile spin in small ring recovery to Zone 1

Sample Day 8
1:20:00
88.3TSS
Tempo 2 x 25 minutes (surges)

WU:
- 10 minutes in Zone 1-2, perform 3 x 30 second high cadence efforts 90 rpm or more.

MS:
2 x 25 minutes Zone 3
- You want to be in the mid-range of your Tempo zone. This is typically 80-85% of your threshold effort. This should feel like an effort of a 6 out of 10.
- During each set you want to include 30 second over threshold surges. During these surges drive cadence up and power 115-120% of threshold. After each return back to tempo. Alternate back and forth for 5 sets.
- After each 25 minutes follow that with 5 minutes of Zone 2 recovery.

CD:
- Final 5/10 minutes in small ring recover to Zone 1.

Sample Day 9
1:30:00
95.2TSS
Long Tempo

WU:
- 10 minutes in Zone 1-2, perform 3 x 30 second high cadence efforts 90 rpm or more.

MS:
60/70 minutes Zone 3
- You want to be in the lower/mid end of your Tempo zone. This is typically 80-85% of your threshold effort. This should feel like an effort of a 5/6 out of 10.
- Key is to make this unbroken and limit interruptions

CD:
- Final 5/10 minutes in small ring recover to Zone 1.

Aeropro Coaching
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AeroPro Coaching

Focused on endurance driven sports coaching. Aeropro Coaching has the experience, technology and knowledge to work with any type of endurance athlete. We take a technology driven approach and break it down to the athlete level for anyone to understand. Our biggest asset is our ability to get athletes to do things they did not think was possible. We offer package plans up to Elite 1-on-1 coaching.