Fast on 15 hours a week (12 week)

Author

Dylan Johnson

All plans by this Coach

Length

12 Weeks

Typical Week

1 Other, 6 Bike

Longest Workout

6:00 hrs

Plan Specs

cycling advanced power based

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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Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.

This plan is designed to maximize the time you have to train. Volume and intensity increase throughout the plan. An FTP test is performed every month to monitor progress.

As always the plan is simple, easy to follow, and based on research, not assumptions. Everything you need and nothing you don't.

Stats

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

Dylan Johnson

CTS

I'm a CTS cycling coach based out of Brevard, NC as well as an elite level ultra endurance mountain and gravel racer.

My coaching philosophy is simple: follow the best available balance of evidence. I try to base my coaching decisions on research, not assumptions. My training plans reflect this, they are simple and easy to follow without a lot of bells and whistles. Essentially everything you need and nothing you don't.

Back to Plan Details

Sample Day 1

1:30:00
100.6TSS
Steady State Intervals 4x10min

Steady-State intervals work to develop your ability to produce power at lactate
threshold.

Sample Day 2

2:30:00
105.6TSS
Endurance Miles 2.50hrs

Endurance miles work to develop your aerobic energy system.

Sample Day 3

2:00:00
84.5TSS
Endurance Miles 1.00hrs

Endurance miles work to develop your aerobic energy system.

Sample Day 4

1:00:00
16TSS
Recovery Miles 1 hr

Recovery miles focus on giving you active recovery between interval sessions, as well as
allowing for greater adaptations between training blocks on recovery weeks.

Sample Day 5

2:30:00
105.6TSS
Endurance Miles 2.50hrs

Do three 15 second sprints using a very hard gear/low cadence interspersed throughout the ride with plenty of rest in between. Endurance miles work to develop your aerobic energy system.

Sample Day 6

4:00:00
169TSS
Endurance Miles 4.00hrs

Endurance miles work to develop your aerobic energy system.

Sample Day 8

1:42:00
116.5TSS
Steady State Intervals 4x12min

Steady-State intervals work to develop your ability to produce power at lactate
threshold.

Fast on 15 hours a week (12 week)

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