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Competitive: Lift Your FTP And VO2MAX, Training By Power, (9wk). 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

9 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 re-usable 8 week plan is to raise your Threshold - 20 minute power and Vo2max, - 5 minute power. Week 1 and 9 are test weeks, and weeks 2 to 7 are structured workouts with easy/rest days in between. And week 8 is to allow for recovery from the accumulated fatigue of the previous 6 weeks.

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Equipment: A powermeter is essential. An indoor trainer is recommended but not essential.

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Training zones: This is a power based plan that uses Coggan's training zones.

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Who this is for: This training plan is for a well trained competitive cyclist with a good level of endurance fitness and limited weekly training time of 7 to 8 hours.


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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.

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Features: Email support. Downloadable workouts for Garmin, Wahoo, Zwift and ERG file format for smart indoor trainers.

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If you have any questions or looking for plan tailored to your needs then 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
06:56:00 01:30:00
Day Off x1
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Workouts Per Week Weekly Average Longest Workout
Bike
06:56:00 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 athlete I specialize in ultra distance cycling, the services I provide is primarily for ultra endurance formats such as 12 and 24 hour, self-supported and semi supported, multi-day stage and single day, however it does extend to shorter road, gravel and mountain bike formats. 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 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.

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