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Sportstest - Base build phase 3, heart rate based, Monday REST day, target 7-12 hours per week

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Dr Garry Palmer

All plans by this Coach
No Ratings

Length

8 Weeks

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.

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Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

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 good level of fitness (possibly having completed our phase 2 of our Base training plan) or has been consistently riding for at least 4-6 weeks for an average of 4-8 hours per week.

The plan varies between 7 to 12 hours per week and has 1 or 2 REST days per week with longer rides at the weekend.


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 to add variety to the week.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
9:09 hrs 4:00 hrs
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
9:09 hrs 4:00 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Dr Garry Palmer

Sportstest

Sportstests' Dr Garry Palmer provides the ultimate personalised coaching & sports testing for cyclists, triathletes and runners. Whether you're a beginner or an elite athlete, knowing your personalised training zones will help you improve faster and to a higher level.

Testing provides a wealth of information such as your Vo2 max, aerobic threshold, lactate threshold, aerobic capacity and much more. Knowing how hard to train and where your weaknesses lie will help you become a better athlete.

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