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THRESHOLD Development (Power-Based) - 8 Weeks - High Volume (~12-15 Hrs/Week)

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Tom Bell

All plans by this Coach

Length

8 Weeks

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

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Plan Overview


This particular plan aims to improve threshold power. There are several different, but related thresholds in cycling. A key threshold is your lactate threshold (also known as ‘anaerobic threshold’ or ‘maximal lactate steady state’), which is the maximum power you can sustain without lactate levels increasing rapidly. This is a key performance determinant in many endurance cycling disciplines.

Other thresholds include ‘critical power’ and ‘functional threshold power’ (FTP). These are field-based performance indicators, which broadly correlate with the lactate threshold, but are typically slightly higher.

This plan specifically works on developing your lactate threshold by working on reducing lactate production and improving lactate clearance [1]. It also helps to develop tolerance to riding at high lactate levels, and thus should also result in improvements in FTP and critical power [2]. It’s worth noting though that, as these thresholds are influenced by anaerobic energy systems, abbreviated testing such as a 20-min FTP test or ramp test might not always reflect these improvements.

The plan includes a mixture of interval sessions that progress gradually through the plan and which are shown scientifically and through experience to improve threshold power (scientific support for interval designs is referenced within the plan, where relevant). This plan also prioritises lower-intensity training which is essential for long-term and sustainable improvements in aerobic fitness [3].

The plan includes a comprehensive PDF user guide providing information on how to implement the workouts correctly and how to adapt the plan if necessary.




Who’s it for?

This plan has been built specifically for MODERATE TO WELL TRAINED cyclists of ANY DISCIPLINE seeking to develop their threshold power.



Key Features



  • Built using TrainingPeaks’ Workout Builder

  • All workouts exportable to .FIT, .ZWO, .ERG formats (to be used with Zwift, TrainerRoad etc)

  • Pyramidal Intensity Distribution

  • Large variety of interval workouts

  • All workouts designed for power meter users

  • Progressive TSS load for sustained improvement throughout 8-week period

  • Each workout’s purpose and key adaptations clearly communicated




REFERENCES


[1] Billat, V. L., Sirvent, P., Py, G., Koralsztein, J. P., & Mercier, J. (2003). The concept of maximal lactate steady state. Sports medicine, 33(6), 407-426.

[2] Billat, V., Sirvent, P., Lepretre, P. M., & Koralsztein, J. P. (2004). Training effect on performance, substrate balance and blood lactate concentration at maximal lactate steady state in master endurance-runners. Pflügers Archiv, 447(6), 875-883.

[2] Seiler, Stephen, and Espen Tønnessen. "Intervals, thresholds, and long slow distance: the role of intensity and duration in endurance training." Sportscience 13.13 (2009): 32-53.

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x6
12:52:00 04:30:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
12:52:00 04:30:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Tom Bell

High North Performance

High North Performance is a cycling training and metabolic testing consultancy based in Harrogate, UK. We provide customised training programs and performance diagnostic services to professional and amateur athletes using both established and novel training methods, leading testing and analysis technology, as well as a scientific and strategic approach to planning and preparation.


  • 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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