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EVOQ.BIKE Base, Strength, Speed Training, 16 weeks

Author

EVOQ BIKE

All plans by this Coach

Length

16 Weeks

Typical Week

5 Bike, 2 Strength

Longest Workout

4:30 hrs

Plan Specs

cycling beginner intermediate advanced masters time goal multi day power based hr based strength base period

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Summary

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

Stats

Training Load By Week

Average Weekly Breakdown

Average Weekly Training Hours: 10:55

Training Load By Week

Average Weekly Training Hours: 10:55

Average Weekly Breakdown

EVOQ.BIKE

There are a lot of cycling coaches out there, but none can compete with our holistic approach combining data analytics, intensely personalized physical and mental training, and our genuine desire to help you be the best athlete you can be. We are rigorously committed to evolving our understanding of performance optimization. This goes beyond just watts on a bike and a training calendar. EVOQ athletes are a team - a group of people committed to bettering themselves every. single. day.

View all Training Plans by this Coach