Sample Week - 1 Weeks - Free Examples

Author

Jonathan Melville

All plans by this Coach

Length

1 Week

Typical Week

6 Bike, 1 Other, 2 Strength

Longest Workout

4:00 hrs

Plan Specs

cycling beginner intermediate advanced masters power based hr based tss based strength base period

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Summary

Use coupon for free workouts - BCAFREE

Outlined in this program is examples of the type of workouts BCA provides free of charge.

Feel free to get in touch if you have any issues with the coupon or would like to know more about BCA.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 14:00

Jonathan Melville

Breakaway Coaching and Analytics

BCAs (Breakaway Coaching and Analytics) vision as a cycling and triathlon coaching company is to combine the overlooked power of in-depth data analysis and sports science along with the riders needs in order for athletes to reach levels of fitness they did not know they possessed.

Back to Plan Details

Sample Day 1

1:00:00
77.5TSS
AE - Anaerobic Threshold and Under/Over FTP

Type: Anaerobic Endurance
CHO: Low - PFS

TU: A turbo session split into two sections, the first is aimed at the first 5 minutes of the breakaway with short but very hard effort.

Second; is an 'under-over' style interval replicating a through and off exercise when in the break.

Both improve lactic acid tolerance

Sample Day 2

0:35:00
Anatomical Adaptation 1

WU: AM Session
Bike 3 minutes/foam roller

WO:
- Plank ---------- 35 s x 4
- Side Plank ---- 30 s x 4**
- Static Squat -- 30 s x 3

- Lunges -------- 10 r x 4
- Leg Press ----- 6 r x 4 - 60 kg

- Leg Lifts ------- 12 r x 3
- Crunches ------ 12 r x 3
- Press Ups ------ 10 r x 3

Sample Day 2

0:35:00
Maximum Strength 4

WU: AM Session
Bike 3 minutes/foam roller

WO:
- Plank ------------- 45 s x 3
- TT Ski Squat ----- 30 s x 3 - 2-4 kg

- Single Leg Squat -10 r x 4
- Leg Press --------- 00 r x 4 - 20-65 kg
- Renegade Row --- 6 r x 3

- Leg Lifts -----------12 r x 3
- Crunches --------- 15 r x 3
- Kettle Bell Swings-10 r x 2

Sample Day 3

3:00:00
164.3TSS
AE3 - 20:40 Sprints

Type: Anaerobic Endurance
CHO: High

HR: ... Pw: ...

RR: Complete ride in zone to for the endurance aspect. Ride set out as follows;

20 seconds sprint
40 seconds recovery
Repeat for 10 minutes

2-3 times per hour of riding.

Sample Day 4

2:30:00
136.9TSS
AE10 - Double Attacks

Type: Anaerobic Endurance
CHO: Medium

HR: ... Pw: ...

RR: Ride aimed at simulating race scenarios. Complete ride in zone to for the endurance aspect. Ride set out as follows;

Plan during the ride multiple attacks of 30 second (Max effort) followed by 10 seconds rest then 30 second (Max effort)

aim to complete 5 per hour of riding on different terrains.

Sample Day 5

4:00:00
207.4TSS
FW1 - Torque Climbing

Type: Force
CHO: Medium

HR: ... Pw: ...

RR: On larger climbs use big gears with an RPM between 60-70. Aimed to stay seated as much as possible. Zone 2 for duration, continues steady-state training.

Sample Day 6

1:20:00
92.04TSS
AE - 1min30sec @ FTP/30sec easy

Type: Anaerobic End
CHO: Low

TU: This first workout is highly-specific to intense racing turbo work. It consists of 3x15min intervals, where each interval is made up of
1.5mins micro-intervals at threshold and 30secs at Zones 1 or 2.

Sample Week - 1 Weeks - Free Examples

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