8-week HIGH DENSITY BLOCK TRAINING - Threshold Improvement
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8-week HIGH DENSITY BLOCK TRAINING - Threshold Improvement
Author
Simon Cirnski
All plans by this CoachLength
8 Weeks
Typical Week
2 Day Off, 6 Bike
Longest Workout
2:40 hrs
Plan Specs
cycling beginner intermediate advanced masters power based tss based base period
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Summary
Includes Structured Workouts
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
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High Density Block Training (HDBT) is a new way of dosing a specific type of training. High dose of interval training followed by a few easy days can provide superior training effects and adaptations.
This kind of approach be used in classic preparation or when we need a bit of boost in short period of time.
Stats
Sample Day 1
Start training with 5-10min warm up in zones 1/2.
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First part of the training is 20min easy endurance ride in zone 2 to get us ready for interval work.
Main part of the training is 5x6min FTP intervals Rest between intervals is 4min long and is done either like active or passive recovery.
Intervals should be done on terrain were you will be racing. (uphill, flat, rolling).
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The rest of the training is done in zone 2 with short cool down in the end.
Sample Day 2
Start training with 5-10min warm up in zones 1/2.
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First part of the training is 20min easy endurance ride in zone 2 to get us ready for interval work.
Main part of the training is 1x20min FTP interval in zone 4. Rest after interval is 5min long and is done either like active or passive recovery.
Intervals should be done on terrain were you will be racing. (uphill, flat, rolling).
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The rest of the training is done in zone 2 with short cool down in the end.
Sample Day 3
Start training with 5-10min warm up in zones 1/2.
----------
First part of the training is 20min easy endurance ride in zone 2 to get us ready for interval work.
Main part of the training is 5x6min FTP intervals Rest between intervals is 4min long and is done either like active or passive recovery.
Intervals should be done on terrain were you will be racing. (uphill, flat, rolling).
-----------
The rest of the training is done in zone 2 with short cool down in the end.
Sample Day 5
Nice and easy endurance ride. Intensity should be low. Bottom half of zone 2 is enough. Try not to make training too long.
Sample Day 6
Start training with 5-10min warm up in zones 1/2.
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First part of the training is 20min easy endurance ride in zone 2 to get us ready for interval work.
Main part of the training is 5x8min FTP intervals Rest between intervals is 5min long and is done either like active or passive recovery.
Intervals should be done on terrain were you will be racing. (uphill, flat, rolling).
-----------
The rest of the training is done in zone 2 with short cool down in the end.
Sample Day 11
Nice and easy endurance ride. Intensity should be low. Bottom half of zone 2 is enough. Try not to make training too long.
Sample Day 12
Nice and easy recovery ride at low intensity