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Improve Your Climbing Power - 4 Week Power Based Plan

Includes Structured Workouts

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


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Author

Kent Woermann

All plans by this Coach
No Ratings

Length

4 Weeks

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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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

Improve Your Climbing Power - 4 Week Power Based Plan
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This plan is built for athletes focused on increasing their hill climbing power.

Be ready to work, because this plan starts hard and stays hard for a solid 4 weeks! The first week kicks things off with a couple high intensity testing sessions, then continues to progress over the next couple weeks. The final week includes a retest of your two baseline sessions. The weekends will include two options for Saturday, then a casual paced ride for Sunday (you'll appreciate this ride after all the intervals).

Throughout the plan you'll need to stay on top of your nutrition, hydration, sleep, and general recovery.

Prerequisites:
• An accurately set FTP - If you're unsure of your current FTP I recommend spending a week going through our free "Power Test Week" plan before beginning this plan.
• A solid fitness foundation - This plan will be effective no matter your starting point, but to truly reap the rewards of such an intensive plan it will help to have a solid foundation of fitness to build upon. We recommend a minimum of 4 weeks of aerobic base training before beginning this plan, with 12-16 weeks being ideal.

Recommendations:
• Plan to eat or drink a post-workout meal with 15-25g/protein and 60-100g/carbohydrate (1:4 ratio) after every training ride.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x8
9:30 hrs 2:30 hrs
Workouts Per Week Weekly Average Longest Workout
Bike
9:30 hrs 2:30 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Kent Woermann

Move Up Endurance Coaching

Move Up Endurance Coaching is a Kansas City based company geared towards helping competitive and goal driven cyclist reach the next level. We offer 1-on-1 coaching, monthly coaching plans, consulting, skill clinics, and personal training.

We currently work with athletes pursuing the following cycling disciplines;
--> Road
--> Mountain Bike
--> Cyclocross
--> Gravel / Ultra Endurance

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