This plan is designed to take riders from a low to moderate amount of fitness up to a transition or build phase. The plan builds time at steady state, tempo, and FTP to improve primarily aerobic fitness. This plan is best used as a preamble to a cycling season, and is well applicable to road, mountain, and cyclocross disciplines, as well as for bike leg training for triathlon.
The plan is in 3 cycles of 4 weeks each, which each include 1 rest week and 3 weeks where duration of tempo, sweet spot/steady state, and threshold intervals progress throughout each cycle. The plan can also be helpful for jumping into a season of racing with little or poor prior training for more advanced athletes. Simply replace the weekend workouts with racing and recovery as needed.
There is a small amount VO2max work as a precursor to a more full anaerobic or VO2 based build phase. This VO2 should be sufficient to begin an athlete's acclimation to higher intensity efforts.
Our Mission is to facilitate the accomplishment of each athletic, performance and competitive goal for every client. We do this by offering highly effective training advice, nutrition advice, and mentorship.
We are dedicated to the activities and lifestyles that make an endurance athlete and work tirelessly to prepare each client for success on event day.