4 WEEK A RACE PREPARATION!! ***GET FASTER***

Average Weekly Training Hours 09:41
Training Load By Week
Average Weekly Training Hours 09:41
Training Load By Week

4 weeks long plan to prepare you for your A PRIORITY RACE. Plan includes 2 week tapper!!

Sample Day -7
2:36:40
151.5TSS
SFR: Bike strength session

Do a 15-20min warm up to wake up the legs
after warm up do 5 x20s accelerations/sprints with 5min rest between.
-----------
Main part of the training is 6x5min in Zone 3 ( 76-90%). Cadence should be around 45-65rpm. Best to be done on the slightly uphill terrain on big chain ring
Rest after intervals should be no longer then 5min of easy riding with high cadence.
-----------
The rest of the ride should be done in zone 2 with short cooldown in the end

Sample Day -6
3:00:00
142.1TSS
Aerobic Endurance

Do a 15-20min warm up to wake up the legs
-----------
Main part of the training is Endurance riding in Zone 2 (55-75% FTP)
Cadence should be self selected.
-----------
Do a short cooldown in the end

Sample Day -4
2:05:00
154.6TSS
Intensive FTP intervals

Do a 15-20min warm up to wake up the legs
-----------
Main part of the training is 5x10 min at FTP in Zone 4 (FTP: Power: 98-105% or Hr). Cadence should be self selected.
Rest after interval should be no longer then 5min of easy riding.
-----------
The rest of the ride should be done in zone 2 with short cooldown in the end

Sample Day -3
2:00:00
118.3TSS
Endurance + Tempo effort

Do a 15-20min warm up to wake up the legs
-----------
Main part of the training is Endurance riding in Zone 2 (55-75% FTP)
Cadence should be self selected.
-----------
Second part of the training is longer TEMPO effot in zone 3 (76-88% FTP)
Cadence should be self a bit above your normal cadence
------------
Do a short cooldown in the end

Sample Day -1
2:25:00
168.4TSS
Anaerobic Capacity

Do a 15-20min warm up to wake up the legs
-----------
Main part of the training is Anaerobic capacity in zone 6 and higher (Z6/7: Power: 150%+ or Hr). Cadence should be self selected.
Interval should vary in duration. Do 7-15 intervals ranging from 45s to 2min.
Rest after intervals should be at least 2xinterval duration of easy riding.
-----------
The rest of the ride should be done in zone 2 with short cooldown in the end

Sample Day 0
1:39:00
124TSS
VO2max pyramid Intervals

Do a 15-20min warm up to wake up the legs
-----------
Main part of the training is 40min Pyramid in Zone 5 (VO2: Power: 106-130% or Hr). Cadence should be self selected.
Rest after intervals are as long as the following interval in Zone 5. 4min interval gets 4min rest, 2 min interval gets 2min rest.
-----------
The rest of the ride should be done in zone 2 with short cooldown in the end

Sample Day 1
3:00:00
142.1TSS
Aerobic Endurance

Do a 15-20min warm up to wake up the legs
-----------
Main part of the training is Endurance riding in Zone 2 (55-75% FTP)
Cadence should be self selected.
-----------
Do a short cooldown in the end

Pulse Performance Coaching
|
Pulse Performance

We are working with elite, juniors, amateurs and recreational cyclists and runners. In 2017 we had the pleasure to work with UWCT TimeTrial World champion and three national champions in RR and TT.