Browse More Plans

Advanced: Lift Your FTP And VO2MAX, 7 hour week (7 weeks), RideAndRace

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Rafeeq Safodien

All plans by this Coach

Length

7 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

The goal of this six-week (plus one test week - optional) cycle is to raise your Threshold - 20 minute power and Vo2max, - 5 minute power. The plan includes a power zones and perceived exertion.

--

Who this is not for:
Sedentary person, someone coming back from injury or recreational cyclists. If you fall into this category then it would be best to consult a GP and a coach.

--

Who this is for:
This training plan is for a well trained cyclist with limited weekly training time - 4 to 5 hours.

--

Features:
The plan is re-usable.
Daily sessions.
This plan works with power only and based on Coggan's training zones.
Downloadable workouts for Garmin, Wahoo, Zwift and ERG file format for smart indoor trainers.

Requirements:
A good level of endurance fitness.
An indoor trainer is recommended but not essential.
Highly recommend that you use a powermeter.

--

Any questions, please ask via email - rideandraceinfo@gmail.com or visit www.rideandrace.net

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
07:13:00 01:30:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
07:13:00 01:30:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Rafeeq Safodien

RIDEANDRACE

As a coach and an athlete specializing in solo 12 hour, 24 hour and single stage semi-supported or unsupported ultra distance cycling, however I do enjoy working with cyclists, non-racer or racer, men and women who compete in shorter events, be it road, gravel or mountain bike. My coaching is based on research, practical knowledge and personal experience, and it reflects in my programs which are tailored, simple and easy to follow. To learn more about my services please go to www.rideandrace.net


  • 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.

Still have questions about this plan?
$24.99 - Buy Now