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Power and fitness builder (indoor and outdoor)

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Dewald Van Rooyen

All plans by this Coach
No Ratings

Length

4 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.

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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

This plan works great if you want to build power, fitness or both. I also works great as a race specific block to add to a training plan. Add this plan about 4-8 weeks out from your event. If your event is a flat and fast race with lots of attacks or fast paced riding, this will work perfectly

This program focuses on improving your VO2 and/or power at VO2. So expect to have tired legs after the interval sessions. These sessions will help your legs become more fatigue resistant over time and to deal with the lactic acid build up in your legs during high intensity riding. Your muscles will adapt and remove lactic acid faster, which will allow you to ride longer at a faster pace

For any info or help on this program, contact me at dewald@thecyclistsnetwork.co.za



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bikex5
8:35 hrs 4:00 hrs
Day Offx1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
8:35 hrs 4:00 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

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