EVOQ.BIKE Base, Strength, Speed Training, 16 weeks
EVOQ.BIKE Base, Strength, Speed Training, 16 weeks
Length
16 Weeks
Plan Description
This plan is great for any athlete looking to build their base fitness and gain strength in the gym. In this 12 week program, you'll see improvements in aerobic fitness, working tempo, sweet spot, and eventually threshold work, along with some resistance workouts, like Muscle Tension Intervals.
The communication for this plan is hands off. If you're more interested in a one-on-one coaching relatioship, contact Brendan Housler at brendan@evoq.bike.
It is best to have a heart rate monitor and power meter, although this can be completed without either, and done with rate of perceived exertion.
Here are our athlete testimonials: https://www.evoq.bike/testimonials
The goals of this Base Program is to:
-Maximize Duration
-Maximize Disciplined Time in Zone
-Follow a Progression Principle with time in zone as the driver
We will work on:
-Aerobic Endurance (endurance and tempo rides)
-Aerobic Power (Think Sweet Spot, FTP)
-Max Aerobic (Think high FTP and VO2Max)
Frequency Goals:
Aerobic Endurance: ALWAYS
Aerobic Power 3-5 times a week
Max Aerobic 1x every 7-14 workouts as we progress
Check out our popular blog posts here: https://www.evoq.bike/blog
Check out our YouTube here: https://bit.ly/2myMtnY
We can provide you with training plans for:
Road Races
Criteriums
Circuit Races
Time Trials
Gravel Races
Ultra Gravel
Ultra Cycling
Long Distance Rides
Gran Fondos
Medio Fondos
Piccolo Fondos
Cyclocross
Mountain Biking
Beginners
Intermediate
Advanced
Time Crunched Athletes
Power-based athletes
Strength Training
Gym Workouts
Race that we can help you with:
Dirty Kanza, DK200
Belgian Waffle Ride
Land Run 100
Gravel Nationals
SBT GRVL Steamboat Springs Gravel
HHH Hotter N Hell
Pace Bend
Lago Vista
Team Camps
Joe Martin Stage Race - JMSR
Sunny King Criterium
Iowa Wind and Rock
Assault on Mt. Mitchell
Barry Roubaix
OKC Pro/AM
Tulsa Tough
Cherohala Challenge
Cheaha Challenge
BC Superweek
Speed Week
Intelligensia
River Gorge
Tour of the Battenkill
Master's Nationals
Amateur Nationals
Rollfast Gran Fondo
Tough Skin 150
Six Gap Century - 6 Gap
Haute Route
Brent Bookwalter Gran Fondo
Hincapie Gran Fondo
Emmitt Smith Gran Fondo
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x5
|
09:06:00 | 04:30:00 |
|
Strength
x2
|
01:50:00 | 01:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
09:06:00 | 04:30:00 | |
|
|
01:50:00 | 01:00:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Syncs daily with other popular apps like Garmin and MyFitnessPal.
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.
Still have questions about this plan?