Sportstest - Base build phase 1, heart rate based, Monday REST day, target 4-6 hours per week
Author
Dr Garry Palmer
Length
8 Weeks
Typical Week
2 Day Off, 5 Bike
Longest Workout
2:00 hrs
Plan Specs
cycling beginner intermediate masters weightloss time goal hr based tss based base period
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Summary
Includes Structured Workouts
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This training plan has been put together by Dr Garry Palmer, and uses the training principles in his book Elite Performance Cycling: Successful Sportives.
The training plan uses a focus of heart rate based sessions (however for sportive riders who use power, the sessions can easily be switched to power based efforts), and assumes the rider has a lower level of fitness, and want to use this plan to build a reasonable base of fitness over 8 weeks. The plan varies between 4 to 6 hours per week and has 2 or 3 REST days per week.
The objectives of this plan are in increase endurance fitness, raise training volumes, and indirectly improved FTP. The plan follows a simple principle of using at least 2 rest days in a week, and has only one session per day. There are also infrequent threshold and unstructured rides.
Stats
Sample Day 1
The bread and butter of your fitness is to develop the best cardiovascular fitness possible. These sessions may (at first) appear tedious, but holding a fixed heart rate will ensure you get an excellent whole body work out. At the end of the session your legs will know they have worked, but with good post-exercise recovery practices you should recover really quickly.
Sample Day 3
The bread and butter of your fitness is to develop the best cardiovascular fitness possible. These sessions may (at first) appear tedious, but holding a fixed heart rate will ensure you get an excellent whole body work out. At the end of the session your legs will know they have worked, but with good post-exercise recovery practices you should recover really quickly.
Sample Day 5
The bread and butter of your fitness is to develop the best cardiovascular fitness possible. These sessions may (at first) appear tedious, but holding a fixed heart rate will ensure you get an excellent whole body work out. At the end of the session your legs will know they have worked, but with good post-exercise recovery practices you should recover really quickly.
Sample Day 6
This ride is designed to promote aerobic metabolism and fat burning, by undertaking the ride in an over-night fasted state.
Sample Day 8
The bread and butter of your fitness is to develop the best cardiovascular fitness possible. These sessions may (at first) appear tedious, but holding a fixed heart rate will ensure you get an excellent whole body work out. At the end of the session your legs will know they have worked, but with good post-exercise recovery practices you should recover really quickly.
Sample Day 9
The bread and butter of your fitness is to develop the best cardiovascular fitness possible. These sessions may (at first) appear tedious, but holding a fixed heart rate will ensure you get an excellent whole body work out. At the end of the session your legs will know they have worked, but with good post-exercise recovery practices you should recover really quickly.
Sample Day 11
The bread and butter of your fitness is to develop the best cardiovascular fitness possible. These sessions may (at first) appear tedious, but holding a fixed heart rate will ensure you get an excellent whole body work out. At the end of the session your legs will know they have worked, but with good post-exercise recovery practices you should recover really quickly.