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

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

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


Learn More about 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.

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.
-----------
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.
-----------
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
-----------
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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