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Threshold Block - Understanding the Physiology and Progression

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Threshold Block - Understanding the Physiology and Progression


2x4 Coaching

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4 Weeks

Plan Description

This plan will be a great tool to teach you how plan your own anaerobic threshold intensity block. We will discuss physiology and training principles that are relevant to building up your capacity to do work at anaerobic threshold and how to maximize your adaptation to intensity workouts.

The plan is built to be at 8hrs/week although we include notes on how to modify the hours to align with what your typical total weekly hours looks like.

We also include strength training in this plan with links to follow along strength workouts.

2x4 Coaching is your one-stop-shop for endurance coaching, physiology consulting, strength coaching and sport-specific technical feedback for mountain bikers and xc skiers.

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Other x4
07:00:00 02:00:00
Strength x2
01:00:00 00:30:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
07:00:00 02:00:00
01:00:00 00:30:00
Day Off
—— ——

Training Load By Week

2x4 Coaching

2x4 Coaching

2x4 Coaching is run by Anneke Winegarden, and we're moving to Duncan, BC, Canada (previously located in Ottawa, Canada). Specializing in off-road cycling and cross country skiing, we help athletes of all ages and abilities have a good sport experience. 2x4 coaching works in all areas of athlete development, teaching physical, technical, mental, tactical and life skills.

  • 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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