Stay Fit, Sharp, and Ready - Even on Limited Training Time
This plan is designed for the rider that has very limited training time each week. The goal of this plan is to help a rider maintain cycling fitness, keep the legs loose and sharp, and ready for the time they can get back to a full riding schedule.
The plan is built by USA Level II Cycling Coach and Cat II road cyclist Paul Ozier. Paul has over 25 years of racing experience and more than 15 years as a cycling coach. Athletes coached by Paul have excelled to new levels, set personal bests, won races for their first time, and taken home Silver and Gold medals in state championships.
This is a 5 week plan. Each week contains two weekday workouts and a Saturday and Sunday workout. Workouts are designed to keep fitness in all areas of cycling demands. Leg speed, Power, VO2, Force are all covered in the workouts. The plan can be used over and over. These short workouts are great for that 'emergency' workout day when your 3 hour ride plans turned into only an hour! A few bonus workouts are added for you to use when you have that extra day or two to workout. Any day you have extra time you can simply add 30-60 minutes or more after the prescribed workout.
We recommend you have the following abilities before beginning this plan:
Recent cycling fitness
Ability to ride 2 hours
Workout Files. On most workouts will be a downloadable file. These can be used on Zwift, ERG Video, Trainer Road and most other training software. Also .FIT files can be loaded on your Garmin to use as a workout on the road. With this plan we highly recommend a training platform like Zwift. Extra ride time can start immediately after your workout. Really makes sitting on a trainer interesting and loads of fun.
Benefits of a High Power Coaching Training Plan:
- All plans have a 100% Money Back Guarantee
- Training plans are reusable; tweak your FTP settings and train again at your new found level
- Email access to the coach
- We build plans for athletes of all abilities and experience
You have complete email access to the coach - email@example.com
Warm up 10 minutes by spinning 90-100 rpm in a light gear, zone 2.
Then do 20 x 1 minute @110 rpm, not a hard effort. Watts in zone 3. 1 minute easy between.
Then an easy 10 minutes zone 1 to cool down.
This simulates climbing, lower cadence, high power.
4 minutes at 75-80 rpm mashing a heavy gear (53 x 16, 15, 14?) Then spin 1 minutes easy. Repeat for a total of 8 reps. Focus on a silent upper body and a smooth stroke. Power at 85-90% of FTP.
3 x 10 min at FTP. Easy 5 minutes between efforts.
This is a great warm up routine that I built to get the legs warmed and ready for an effective FTP workout. BUT today we are using it as a short workload for the legs. I have added 30 minutes of zone 2 to make it a less than one hour ride. In the endurance section mix up your cadence. Vary rpm from 70 to 100-105. Keep watts in Zone 2.
Warm up 20 minutes.
Now hit it hard at VO2 Max for 3 x 3 mins, 95-98 rpm, rest easy 5 mins between efforts.
Then do 1 x 5 min FTP effort. Cadence on all try for 95-100 rpm. Nice and smooth, nothing too hard.
This is a great short workout to get the legs and body opened up.
3 x 3 minutes@ VO2Max. Start each one with a hard 10 second jump. Get to speed quickly then hammer for the remainder of the three minutes.
3 minutes easy between.
Then get in 10 minutes easy cruising.
Now do 1 x 5 minutes at FTP + 5%, 5 minutes easy after.
Remainder of ride time at zone 2. If your time is limited today then cut back the zone 2.
CD 10 minutes