Arkadiusz Kogut UCI CoachAll plans by this Coach
The product includes:
24 weeks - a day-to-day training plan, including workouts, days off, rest cycles, gradual increase in loads
Structured workouts (power or HR measurement) - each workout can be downloaded to Garmin / Wahoo / Zwift (automatic synchronization) and follow the directions while driving live, also on the trainer
Instructions on how to proceed in the event of changes: leaving the training, changing the training, what in the event of bad weather, recommendations for riding the trainer, when the training is considered complete, replacing the cycling training with another
PDF guide - suggested screen fields (heart rate measurement + power measurement)
The method of carrying out stress tests
Table describing the training zones used in the plan (Z1-Z7) with a description of the sensations and intensity ranges (HR / W)
Reverse periodization - 24 weeks for an amateur
The reverse periodization concept is to perform mostly strong, short units during the run-up period (fall / winter) and move to longer oxygen units in spring when weather and daylight allow it.
The plan is based on the concept that for 3-4 months we work to improve muscle strength, anaerobic qualities, and rhythm changes, which all contribute to improving FTP and speed. In the spring, we focus on extending the oxygen engine. The result is a long-lasting, high form for the entire spring and summer season with a higher than usual peak of form. Autumn and winter trainings are also not boring, they do not cause the peak of the form to appear too quickly, and prepare the body to work at high intensities, maximizing our possibilities.
For 3 months, you will go through the expansion of the pace and threshold zones, to work on the anaerobic zones and maintaining the results achieved. The average performance gain after this plan overall is 10-20%. It manifests itself in: easier maintenance of threshold power, improved FTP, faster regeneration between workouts, stronger attacks and sprints, the best personal times on the surrounding segments (especially in the 1-10min range) and the joy of improving form.
You can start training at any time of the year, if you have not trained systematically and you do not feel tired. We highly recommend starting it in the fall and winter period.
The plan includes tests for measuring the current FTP / LT level and updating exercise zones with instructions.
The reverse periodization plan is intended only for intermediate-advanced cyclists who want to prepare their form very well, without the risk of overload, and who have been training for at least 3 years. The workouts are varied and don't make you feel bored. You can transfer each workout to Garmin / Wahoo / Zwift and the device will improve you through exercises step by step.
The plan is developed in accordance with the latest concepts in cycling training for amateurs.
Who is this plan for?
• Time-limited players
• At least 3-4 years of experience in endurance sports
• Willingness to try something new
• Recommendations: minimum oxygen threshold 2.5W / kg, FTP minimum 3.5W / kg
• Experienced in carrying out trainings
• Starting CTL at a minimum level of 40
• Less than 10 hours a week for training
Time needed for training:
Intermediate - There are 4-5 trainings a week, and their total time is 8-10 hours a week (about 60-90 minutes a week, 2-2.5 hours at the weekend on a trainer or outside to maintain aerobic capacity - given tips).
The plan starts on Monday by default and ends on Sunday after 24 weeks.
How it Works
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- 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.
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?