ErgVideo climber/adventurer/granfondo complete plan - 28 weeks, max 11 hrs/week

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 09:10

This plan is 28 weeks of training to prepare you for an endurance event like a long Granfondo, or a climbing tour abroad. It includes 16 weeks of power foundation training (also known as base training), and adds a Build and final-prep period over 12 weeks. The weekly time averages ~9hrs/week and has 5 sessions per week. It begins by focusing on aerobic conditioning and building your functional threshold power, and moves toward longer duration-bouts of slightly over-threshold effort in the later Build and Prep phases. The real focus is on maximizing your threshold and long-climbing ability rather than develop sprinting/attacking or anaerobic capacity. This plan will get you climbing and loving it.

This plan is also available in two separate phases as ErgVideo power foundation (base) 16 weeks, max 10hrs/week + ErgVideo climber/adventurer/granfondo build & peak -12 weeks, max 11 hrs/week

If you start this plan on a Sunday, you will have a ride each day on weekends, rides on Tuesday, Wednesday and Thursday. You'll have Monday and Friday off for recovery, to do other activities or to do just a fun ride.

Every session in this plan comes complete with a power vs time profile that can be ridden using the free ErgVideo software*. When the workout is loaded with the "Get TrainingPeaks workout of the day" button, ErgVideo will look-up which video-based workouts are directly compatible with your workout in terms of length, intensity, intervals, and training metrics. It will show you at least one, often several different ErgVideo rides to meet the same training objectives!

You can choose to ride against the graphical profile directly in free-mode (no ErgVideo subscription required...yes, it's free!), or with a subscription, choose an ErgVideo session that's synchronized your workout. See ErgVideo's help page on using training plans from TrainingPeaks for more information.

Get the free ErgVideo software at the ErgVideo website.


*all sessions except the threshold test can be ridden in ErgVideo free mode. A subscription to ErgVideo also includes two awesome FTP test videos, making your test procedure turn-key, simple, and above all motivating!

Sample Day 1
1:50:00
88.1TSS
EnduranceZoneRides_1-5hr-high

1.5 hours in high side of endurance zone. ErgVideo version will show power variations in the zone. The profile shown in TrainingPeaks is representative of the average power and to correctly reflect planned metrics.

Sample Day 3
1:16:00
78.4TSS
FTP-4x10min_90

Warm up + FTP-4x10min_90%FTP.
Functional threshold power intervals

Sample Day 4
1:51:00
108.9TSS
TMPO-1-5hr-low

Warmup + TMPO-1-5hr-low end of zone. ErgVideo version will show power variation in the zone.
The profile shown in TrainingPeaks is representative of the average power and to correctly reflect planned metrics.

Sample Day 5
1:53:00
114.5TSS
SST-Multilength_1-5hrs

Warmup + SST-Multilength intervals. ErgVideo version will show variation in SST zone.

Sample Day 7
1:45:00
74.6TSS
EnduranceZoneRides_1-5hr-low

Warmup and 1:30 endurance ride in low end of zone. ErgVideo session will show variation in the zone. The profile shown in TrainingPeaks is representative of the average power and to correctly reflect planned metrics.

Sample Day 26
1:00:00
ErgVideo Threshold Test - 20 minutes

Threshold test. No profile is provided since it cannot be done in Erg mode. Use one of the ErgVideo threshold test videos. Subscribe today.

Sample Day 110
1:00:00
ErgVideo Threshold Test - 20 minutes

Threshold test. No profile is provided since it cannot be done in Erg mode. Use one of the ErgVideo threshold test videos. Subscribe today.

Paul Smeulders, Ph.D., P.Eng.
|
ErgVideo.com

Each workout in my plans has a complete power vs. time profile that can be ridden in ErgVideo's completely free mode. Moreover, ErgVideo will automatically present 1 to several different video-based sessions that follow similar power profile, train the same physical attributes, and yield the same TrainingPeaks metrics like Tss, IF, NP etc. With an ErgVideo subscription, you choose from any of the presented "Training Objective Equivalents" to ride your workout with a synchronized ErgVideo.