Author

Simon Cirnski

All plans by this Coach

Length

4 Weeks

Typical Week

4 Bike, 2 Day Off

Longest Workout

3:00 hrs

Plan Specs

cycling beginner intermediate advanced masters weightloss time goal multi day power based strength base period

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Summary

Includes Structured Workouts

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

Stats

Training Load By Week

Training Load By Week

Average Weekly Training Hours: 09:41

Pulse Performance Coaching

Pulse Performance

We are working with elite, juniors, amateurs and recreational cyclists and runners. In the lest 3 years we had the pleasure to work with UWCT TimeTrial World champion and three national champions in RR and TT riders.

View all Training Plans by this Coach

Back to Plan Details

Sample Day 1

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.
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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.
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The rest of the ride should be done in zone 2 with short cooldown in the end

Sample Day 2

3:00:00

142.1TSS

Aerobic Endurance

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

Sample Day 5

2:00:00

118.3TSS

Endurance + Tempo effort

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

Sample Day 7

2:25:00

168.4TSS

Anaerobic Capacity

Do a 15-20min warm up to wake up the legs
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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.
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The rest of the ride should be done in zone 2 with short cooldown in the end

Sample Day 8

1:39:00

124TSS

VO2max pyramid Intervals

Do a 15-20min warm up to wake up the legs
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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.
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The rest of the ride should be done in zone 2 with short cooldown in the end

Sample Day 9

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

4 WEEK A RACE PREPARATION!! GET FASTER

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