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Build your Anaerobic Engine! Sprint w/ Free Strength & Conditioning Plan! 10-Week, Race Ready

Author

Optimum Coaching

All plans by this Coach
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Length

10 Weeks

Plan Specs

cycling beginner intermediate advanced masters weightloss time goal multi day power based tss based

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Plan Description

This 10-week plan - ’Build your Anaerobic Engine!’ is aimed at all cycling enthusiasts that want to improve their anaerobic ceiling and feel ‘super’ sharp and in peak fitness. The plan could be used to prepare for the upcoming race season, improve your fitness or raise your threshold.
(The total hours for this plan do not include your weekend endurance ride)
The plan is suitable for cyclists who currently train a few times a week and are gearing up before the race season.
The plan can be completed at any point during the year with the best success coming when you start the plan 10 weeks from the time you want to be in peak shape or 10 weeks before your target race.
Our plans are created using sessions which have been tried and tested with a huge variety of athletes from club and leisure riders right up to current world tour riders! Optimum Coaching has worked with countless of athletes from across the world over a huge range of abilities.
This plan can be done in perfect combination to follow on from our other plan ’10 week fitness builder/ base build’ to build race specificity.
During the 10-week plan the weekly volume will vary between 6-8 hours and see a progressive build in training stress (with the exception of the recovery period on week 6). The TSS will build in a progressive but achievable way to get the most amount of benefit and adaption from the 10 weeks and leave you in peak physical condition and race ready!
The workout intensities are based on power (or perceived exertion). The plan incorporates common cycling language when describing the workouts which makes the plan very easy to follow. By the end of 10 weeks you will have excellent race fitness and be ready to crush your next event.
On day 1 of the plan you are provided with more getting-started guidelines and our contact in case you have questions about your workouts.
You will also receive a free 12 week S&C plan!
The plan was created with use of the TrainingPeaks "Workout Builder". Therefore, the workouts may be uploaded to a device (power meter, heart rate monitor or indoor trainer) or a companion app to help you follow the workout easier. This also allows you to see what the workout will be like before starting.
For more information on compatible devices and apps and how to export the workouts from this plan to them go to http://help.trainingpeaks.com/hc/en-us/articles/115000325647-Structured-Workout-Export.
The plan was created with the main focus on Training Stress Score (TSS) which can be found in every workout. Your actual TSS may vary from this forecast when you finish the workout but is used as a very good guide. TSS takes into account the intensity of the workout rather than the volume so is much better to use as a prediction for fatigue it will create and performance benefits that it will bring on.
When you purchase this plan, you have an option to share your email with us, we encourage you to check this box. This will allow us to send out follow up emails with more information about the plan and will give you the option to contact us if you run into a problem. We also ask you to provide feedback on this plan after you have finished to see how it worked out for you. Your email address will not be used for anything else.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
4:39 hrs 2:02 hrs
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Workouts Per Week Weekly Average Longest Workout
4:39 hrs 2:02 hrs
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Zak Coleman

Optimum Cycle Coaching

Optimum cycle coaching offers training plans, sports massage and bespoke coaching for riders of all level from beginner to elite level cyclists. Whether it's a sportive, cyclocross, mountain bike, time trials or road race Optimum coaching has it covered!
Our plans have been created with feedback from a variety of athletes from club and leisure riders right up to current world tour riders! Optimum Coaching has worked with countless of athletes from across the world over a huge range of abilities.

Sample Day 1

0:47:00
48TSS
Fatigue Resistance Ramps #1

The goal of this session: Is to improve fatigue resistance and increase anaerobic training load.

This session will follow an aggressive overload build. So it will be ramping up each time..

I want you to ride a progressive 15 minute warm up, starting very easy for the first 5 minutes and ending just below TT pace for the last minute.

Then I want you to perform the following:
10 minutes @ Sweetspot (6/7 RPE)
1 minutes Recovery
5 minutes @ Threshold (7/8 RPE)
2 minutes Recovery
2 minutes @ VO2 (8 RPE)

Spin easy with a high cadence for the last 10 minutes to aid recovery.

Sample Day 2

0:54:00
57TSS
Functional Reserve Capacity Raisers #1 / Introduction

The Goal of this session: To increase the total amount of work that can be done during continuous exercise above FTP before fatigue occurs.

Nice and progressive warm up starting easy for the first 5 minutes and building up to low zone 3 by the end of the 19 minutes. Take 2 minutes after the 18 minute build to regulate power and recover before your first effort.

Then I want you to perform 4 x 2 minutes @ your Function Reserve Capacity (Just above Vo2). This is going to be a hard effort but you will have 4 minutes to recover between efforts.

Spin easy for 10 minutes to cool down.

Sample Day 4

1:05:00
61.21TSS
Breakaway Training Session 1 | Turbo

The Goal Of This Session: is to improve your ability to repeat high stress efforts.


15 min progressive warm-up

5x 15" sprint effort then straight into 2:45 minutes riding at a pace that you can hold for the duration (around FTP Or 7-8/10 RPE), then 5 min easy spin – (stop the session if you become exhausted - be honest if your breaks aren't worth it anymore - we need quality). RPE will be 8-10 during breaks & 1 during recovery. Cadence high throughout

10 min cool-down.

Sample Day 5

1:08:00
66.3TSS
Sprints into Sweetspot 1 | Turbo

The Goal Of This Session: is to improve your ability to repeat high stress efforts.


15 min progressive warm-up

5x 15" sprint effort - ignore the power target and just aim to really nail the sprint.
Then take 20 seconds recovery before jumping straight into 5 minutes at sweetspot (88%-95%).

5 minutes recovery and repeat 4 times.

10 min cool-down.

Sample Day 9

0:50:00
53.6TSS
Fatigue Resistance Ramps #2

The goal of this session: Is to improve fatigue resistance and increase anaerobic training load.

This session will follow an aggressive overload build. So it will be ramping up each time..

I want you to ride a progressive 15 minute warm up, starting very easy for the first 5 minutes and ending just below TT pace for the last minute.

Then I want you to perform the following:
10 minutes @ Sweetspot (6/7 RPE)
1 minutes Recovery
8 minutes @ Threshold (7/8 RPE)
2 minutes Recovery
2 minutes @ VO2 (8 RPE)

Spin easy with a high cadence for the last 10 minutes to aid recovery.

Sample Day 10

0:51:00
58.7TSS
Functional Reserve Capacity Raisers #2

The Goal of this session: To increase the total amount of work that can be done during continuous exercise above FTP before fatigue occurs.

Nice and progressive warm up starting easy for the first 5 minutes and building up to low zone 3 by the end of the 19 minutes. Take 2 minutes after the 18 minute build to regulate power and recover before your first effort.

Then I want you to perform 3 x 3 minutes @ your Function Reserve Capacity (Just above Vo2). This is going to be a hard effort but you will have 4 minutes to recover between efforts.

Spin easy for 10 minutes to cool down.

Sample Day 11

1:13:00
71.2TSS
Breakaway Training Session 2 | Turbo

The Goal Of This Session: is to improve your ability to repeat high stress efforts.

We are now building up to 6 repetitions.

15 min progressive warm-up

6x 15" sprint effort then straight into 2:45 minutes riding at a pace that you can hold for the duration (around FTP Or 7-8/10 RPE), then 5 min easy spin – (stop the session if you become exhausted - be honest if your breaks aren't worth it anymore - we need quality). RPE will be 8-10 during breaks & 1 during recovery. Cadence high throughout

The 2:45 sections should be at 25 mile TT pace.
10 min cool-down.

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