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v3.1 - AEROBIC THRESHOLD (AeT) BOOSTER - 6-Week Low Volume, Indoor/Outdoor Structured Workouts

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Cody Waite

All plans by this Coach
4.67 (3)

Length

6 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.

Still have questions about this plan?
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

6-Week (Low Volume) Aerobic Threshold (AeT) Plan - v3.1

WE

Written by Cody Waite, of Waite Endurance

NEW for 2020 is our Aerobic Threshold booster plan. Perfect before beginning your Base Builder or when you want to inject some aerobic power into your season.

You're looking at SIX WEEKS to improve your aerobic power. Your aerobic power is arguably the most critical measure of your fitness and racing success. Improved aerobic power improves your power across all energy systems. This low-to-moderate intensity energy system is highly trainable and the gains made will make you a better cyclist.

Your Aerobic Threshold put simply is your metabolic balance point between burning fat & carbohydrate for fuel (50/50). For most athletes this puts us around 75-80% of maximum heartrate. Your goal as an endurance athlete is to raise your power at 80% max HR allowing you to go faster while utilizing fat for fuel and preserving glycogen for when you need later in your race!

How do you do this?

By slowing down and riding just below 80% max HR for longer durations and accumulating more and more minutes at this AeT intensity. With our plan you will test your current AeT power (testing included), do intervals indoors or outside, re-test and look for more power at the same aerobic intensity!

Our Low-Volume version includes three structured AeT workouts per week, in addition to an optional zone 1/2 aerobic base ride. You will need a heartrate monitor for sure. A powermeter and/or smart trainer is very useful as you ideally train by HR while looking for improved power in your intervals and testing as the weeks progress. This plan is perfect before beginning your Base Builder training plan, or anytime within your season when you need to boost your aerobic fitness before a peak performance.

Our 'AeT Booster' plans are ideal for any cyclist, mountain biker, or triathlete looking to improve their strength & power on the bike across any distance.

Click Links Below to Learn More:



OTHER AeT Booster OPTIONS:

We have both LOW & HIGH volume Aerobic Threshold Booster Plans available. Search v3.1 Aerobic Threshold in the Training Peaks Plan Store or Contact Us! (email below)

RE-USABLE:

You can easily reuse any of our plans year after year or anytime in the future!

QUESTIONS ?

Email Cody directly with questions now or as you go: cody@teamwaite.com

USAC               USAT               TPC



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bikex5
4:59 hrs 1:40 hrs
Day Offx2
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
4:59 hrs 1:40 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Cody Waite

Waite Endurance

Coach Cody is a USAT level 2 and USAC Level 3 coach. Through his training facility, Sessions:6 Sports Performance, located in Lakewood, Colorado, he has worked with hundreds of endurance athletes from across the country including: triathletes, cyclists, runners, and mountain bike racers of all ability levels. Cody has offered Personal Coaching, Custom Training Plans, and Stock Training Plans, Team Training Programs, Training Camps and sports conditioning programs since 2003.

Sample Day 1

1:05:00
51.3TSS
AeT INTERVALS (6x4)

6x[4:00] Aerobic Intervals.
Use preferred gearing over varied terrain. Goal is to keep HR between 75-80% of max HR (Aerobic Threshold (AeT)) for the interval. Power will vary with terrain, fitness, and freshness levels, appx. 85% of FTP.

Sample Day 3

1:05:00
52.7TSS
AeT INTERVALS (7x4)

7x[4:00] Aerobic Intervals.
Use preferred gearing over varied terrain. Goal is to keep HR between 75-80% of max HR (Aerobic Threshold (AeT)) for the interval. Power will vary with terrain, fitness, and freshness levels, appx. 85% of FTP.

Sample Day 5

1:18:00
82.8TSS
v.3 AeT & ANAEROBIC POWER TEST

***You must follow this Test Protocol in "Slope" or "Level" mode if using a Smart Trainer***

Remember to "lap" your head unit for each interval so you can easily gather average powers for all four intervals.

Does not download to ERG file.

Sample Day 6

1:20:00
64TSS
AeT INTERVALS (8x4)

8x[4:00] Aerobic Intervals.
Use preferred gearing over varied terrain. Goal is to keep HR between 75-80% of max HR (Aerobic Threshold (AeT)) for the interval. Power will vary with terrain, fitness, and freshness levels, appx. 85% of FTP.

Sample Day 8

1:00:00
56TSS
AeT INTERVALS (5x6)

5x[6:00] Aerobic Intervals.
Use preferred gearing over varied terrain. Goal is to keep HR between 75-80% of max HR (Aerobic Threshold (AeT)) for the interval. Power will vary with terrain, fitness, and freshness levels, appx. 85% of FTP.

Sample Day 10

1:07:00
59TSS
AeT INTERVALS (6x6)

6x[6:00] Aerobic Intervals.
Use preferred gearing over varied terrain. Goal is to keep HR between 75-80% of max HR (Aerobic Threshold (AeT)) for the interval. Power will vary with terrain, fitness, and freshness levels, appx. 85% of FTP.

Sample Day 12

1:14:00
70TSS
AeT INTERVALS (7x6)

7x[6:00] Aerobic Intervals.
Use preferred gearing over varied terrain. Goal is to keep HR between 75-80% of max HR (Aerobic Threshold (AeT)) for the interval. Power will vary with terrain, fitness, and freshness levels, appx. 85% of FTP.

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