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Aerobic Volume based on Perceived Effort

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Aerobic Volume based on Perceived Effort


Patrick Smith

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5 Weeks

Plan Description

This plan is designed to increase aerobic base through easy to moderate effort. It starts with 7 hours per week and gradually increases to 11.5 hours during the longest week. There are no prescribed power zones. Everything is based on perceived effort. This plan is best for riders who are currently in the 6-8 hours per week riding volume looking to extend their time to exhaustion and general aerobic capacity.
All the workouts are low intensity and are not likely to produce significant post-workout fatigue. Scheduling is designed around 5 workouts per week with the longest ride falling on a weekend. Athletes can significantly adjust the volume per ride as long as their volume and intensity per week matches the plan.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
08:51:00 04:00:00
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
08:51:00 04:00:00
Day Off
—— ——

Training Load By Week

Patrick Smith

Mindfulness trained Psychology PhD candidate providing goal focused positive coaching for triathletes, cyclists, and runners that want to achieve their endurance goals and still enjoy their life/sport balance.

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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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