Improve Your Climbing Power - 4 Week Power Based Plan

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.