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4 Week Strength/climbing builder

Author

Dewald Van Rooyen

All plans by this Coach
No Ratings

Length

4 Weeks

Plan Specs

cycling intermediate advanced power based tss based strength base period

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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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Plan Description

This program aims to improve your strength on the bike and your climbing ability. It also fits in perfectly in a base phase or early building phase if you follow an annual training plan.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
12:19 hrs 4:00 hrs
Workouts Per Week Weekly Average Longest Workout
12:19 hrs 4:00 hrs

Dewald Van Rooyen

The Cyclists Network

I am a qualified Biokineticist in South Africa. The slogan for Biokinetics is "Exercise is Medicine". This is how I live my life, training and cycling regularly. I have 8 years of experience in my field and ranges from injury rehabilitation to high performance coaching and developing training plans. I have a special interest in cycling and spend a lot of hours reading and increasing my knowledge on the Physiology of Cycling. I offer online coaching and training plan design around your needs

Sample Day 1

2:00:00
104.5TSS
6x4 min climbs

Sample Day 2

2:00:00
98TSS
2 Hour endurance ride

Time constraint athletes can do 60-90 minutes of zone 2 ride

Cadence should be comfortable but on the higher side (85-95rpm)

Sample Day 3

2:00:00
98TSS
2 Hour endurance ride

Time constraint athletes can do 60-90 minutes of zone 2 ride

Cadence should be comfortable but on the higher side (85-95rpm)

Sample Day 5

2:05:00
111.8TSS
3x15 min climbing

Torque session

Stay seated while doing the 15 minute intervals and make sure you stick to the allotted cadence.

If you do feel any knee pain or discomfort, use a higher cadence

Sample Day 6

4:00:00
169TSS
4 Hour endurance ride

Sample Day 8

2:00:00
104.5TSS
6x4 min climbs

Sample Day 9

2:00:00
98TSS
2 Hour endurance ride

Time constraint athletes can do 60-90 minutes of zone 2 ride

Cadence should be comfortable but on the higher side (85-95rpm)

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