ErgVideo climber/adventurer/granfondo build & peak - 12 weeks, max 9 hrs/week

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 07:48

This plan is 12 weeks of training to prepare you for an endurance event like a long Granfondo, or a climbing tour abroad. It is a build and final prep phase that assumes you have completed base or power-foundation training. The weekly time averages ~9hrs/week and has 5 sessions per week. This plan is your final training phase before your trip or your event. It's even a great general program for any non-racing cycling enthusiast.

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
1:41:00
130.3TSS
FTP-2x(5x(4min+3min))_110

Warmup + FTP-2x(5x(4min+3min))_110
Functional threshold power intervals

Sample Day 1
0:34:00
23.3TSS
ACTREC-30min

Active recovery for 30 minutes. The ErgVideo session will show variation within the zone. The profile shown in TrainingPeaks is representative of the average power and to correctly reflect planned metrics.

Sample Day 3
1:36:00
106.7TSS
FRC_VO2_3x(8x(1min+2min))_125

Warmup + FRC_VO2_3x(8x(1min+2min))_125
Fatigue Resistance Capacity/VO2max intervals

Sample Day 8
1:32:00
103.1TSS
FTP-2x(7x(2min+2min))_110

Warmup + FTP-2x(7x(2min+2min))_110
Functional threshold power intervals

Sample Day 8
0:34:00
23.3TSS
ACTREC-30min

Active recovery for 30 minutes. The ErgVideo session will show variation within the zone. The profile shown in TrainingPeaks is representative of the average power and to correctly reflect planned metrics.

Sample Day 10
1:50:00
136.4TSS
FTP-2x(4x(6min+4min))_105

Warmup + FTP-2x(4x(6min+4min))_105
Functional threshold power intervals

Sample Day 15
1:32:00
103.1TSS
FTP-2x(7x(2min+2min))_110

Warmup + FTP-2x(7x(2min+2min))_110
Functional threshold power intervals

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.