Track Endurance 6 week program

Average Weekly Training Hours 09:45
Training Load By Week
Average Weekly Training Hours 09:45
Training Load By Week

This will target strength Endurance and Track Endurance.

Sample Day 1
1:00:00
64TSS
Testing - Endurance

Warm up
20 minute gradual build

5 minutes easy (0%-25%)
10 minute gradual build (50%-110%)
5 minutes (0%-25%)

1 x 5 minute MAX

10 minute recover (flush the legs 0%-25%)

1 x 10 minute Max


Target cadence for the Max efforts should be around 105~

COOL DOWN (~5-10minutes)

Sample Day 2
1:00:00
25TSS
Easy day

Sample Day 3
1:30:00
84.4TSS
Sprints

3 x 15 seconds on/15 seconds off for 6 minutes

10 minute redo between each.

Be sure to warm up and cool down

Sample Day 4
1:30:00
73.5TSS
Strength Endurance Ergo or a Hill

5 x 2 minutes @ 90% 75 rpms/ 30 seconds off/into 15 second MAX SPRINT

Sample Day 6
3:00:00
147TSS
Group Ride

Sample Day 7
3:00:00
147TSS
Group Ride

Sample Day 8
1:00:00
25TSS
Easy day

John Croom
|
Total-Cyclist

I would love to help you progress.

I work closely with all my athletes with no limits in any of my packages on conversations on the phone, email or texting. I value conversations with my athletes. I believe questions are the key to success.

Contact me today!