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Winter training program - PHASE 3 - Muscular endurance

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Giacomo Notari

All plans by this Coach

Length

5 Weeks

Includes Structured Workouts

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


Learn More about Structured Workouts.

Plan Description

This training phase is focus on build muscular endurance, the heart of training for endurance sports!

The purpose is to extend the ability to manage fatigue at high load levels by increase capillary density and the number and size of mitochondria.

The loads are light, but the repetitions are quite high.

During this phase, the 3rd phase of strength program, riding the bike is becoming increasingly important.

How it Works

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Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
4:17 hrs 2:59 hrs
Day Off x2
—— ——
Strength x2
2:15 hrs 1:15 hrs
Workouts Per Week Weekly Average Longest Workout
Bike
4:17 hrs 2:59 hrs
Day Off
—— ——
Strength
2:15 hrs 1:15 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Giacomo Notari

NG Training - The science of cycling

Training: cycling and indoor cycling plan for all kind of cycling disciplines (road, time trial, track, MTB) for pro, master, experience and novice.

Specialities: Planning Your Racing Season, Mental Skills Training, Off Season Training and Exercise Physiology.


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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