Block Periodization Plan, 15 hours (4 week) DJT
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Block Periodization Plan, 15 hours (4 week) DJT
Author
Dylan Johnson
All plans by this CoachLength
4 Weeks
Typical Week
6 Bike, 1 Other
Longest Workout
5:00 hrs
Plan Specs
cycling advanced power based
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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 based off the research done on block periodization. The high intensity workouts are preloaded in the first week with just one high intensity workout each week after. This method has shown a greater increase in performance over a more traditional plan. This plan is suitable for most disciplines of cycling including road, mtb, gravel, cyclocross, etc.
Watch my video on block periodization for more information: https://youtu.be/28c2NGernTk
As always the plan is simple, easy to follow, and based on research, not assumptions. Everything you need and nothing you don't.
Stats
Sample Day 1
The intervals should be performed at the highest average power possible, the power range is just a suggestion.
Sample Day 2
The intervals should be performed at the highest average power possible, the power range is just a suggestion.
Sample Day 3
Steady-State intervals work to develop your ability to produce power at lactate
threshold.
Sample Day 4
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
Intervals should be done at the highest power possible.
Sample Day 6
Over/Under workouts work to increase your tolerance to lactate. By pushing at and
above lactate threshold, your body gets flooded with high levels of lactate, which forces
you to develop better power above threshold as well as becoming more efficient at
buffering and clearing lactate.
Sample Day 8
Endurance miles work to develop your aerobic energy system.