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Tempo 8-12hr week 5 week plan heart rate

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Christian Williams

All plans by this Coach

Length

5 Weeks

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

If you've been riding regularly, and you've put in a solid base, moving on to a plan that includes Tempo work is up next.

This is a heart rate based plan that lasts 5 weeks. It is arranged for someone who rides on average 8-12 hr per week, and it assumes that you have a starting CTL of at least 60.

Your longest ride will be on the weekend, and it will be 3 hours.
The plan does include a strength workout to compliment the plan. You will need a kettlebell.

How it Works

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Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x6
9:59 hrs 3:00 hrs
Strength x3
—— ——
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
9:59 hrs 3:00 hrs
Strength
—— ——
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Christian Williams

Williams Racing Academy

~Full-time cycling coach since 1999.
~Served as director for Slipstream Sports (Garmin-Sharp, but now EF-Education First) directing the development team.
~coached riders to over 100 national championship podiums (we've stopped counting) and over 20 gold medals there.
~ I've coached 15 riders to compete at the world championships, including a podium performance there.
~www.WilliamsRacingAcademy.com
~check out our podcast, The Second Echelon
~3 grown kids


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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.

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