Build your Anaerobic Engine! Sprint w/ Free Strength & Conditioning Plan! 10-Week, Race Ready
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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.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|4:39 hrs||2:02 hrs|
Day Off x2
|Workouts Per Week||Weekly Average||Longest Workout|
||4:39 hrs||2:02 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter