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9 Week "On Bike" Hill Climbing Strength Builder

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Robert Wakefield

All plans by this Coach
No Ratings

Length

9 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 training plan will increase your neuromuscular strength and conditioning and improve your torque with on bike exercises and workouts. This involves cycling specific resistance training that will increase the amount of force that you can apply through your pedals coupled with explosive efforts that will improve your snap or punch. The plan is organised over 9 weeks with blocks of 2 weeks strength training followed by a more aerobic week where the focus is recovery and adaption. Not only will this training increase your strength, it will raise your threshold power by improving the quantity and quality of muscle mitochondria and increasing fuel storage capacity and increasing blood volume.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
5:48 hrs 3:00 hrs
Day Off x3
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
5:48 hrs 3:00 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Robert Wakefield

Propello Cycling Coaching

I am Rob Wakefield, founder of Propello and experienced full time level 3 cycling coach. I coach you as an individual, providing insight into your unique physiology to help you improve your performance, fulfil your goals and maintain a healthy lifestyle. My coaching is fully immersive with lots of interaction and a premium level of client service. I have coached at all levels from Gran Fondo riders to National level athletes.

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