Sportstest - Base build phase 1, heart rate based, Monday REST day, target 4-6 hours per week
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Plan Description
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.
Training Plan Sample Week
Stats
Average Weekly Breakdown
Workouts | Weekly Average | Longest Workout |
---|---|---|
Bike
x5
|
4:58 hrs | 2:00 hrs |
Day Off
x2
|
—— | —— |
Workouts Per Week | Weekly Average | Longest Workout | |
---|---|---|---|
|
4:58 hrs | 2:00 hrs | |
|
—— | —— |