Arkadiusz Kogut UCI CoachAll plans by this Coach
Why you could use this plan:
- you want to finally move on and be motivated for six months in advance to implement the training plan
- you are bored with trainings carried out from case to case, after which you do not stand still at all, and sometimes you have the impression that you are going backwards
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 directions while driving live
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 power tests
Table describing the training zones used in the plan (Z1-Z7) with a description of the sensations and intensity ranges (HR / W)
Cycling training - Full Preparation Period - 24 weeks
So you're saying that you want to get serious about building your form? For 6 months you will go from building an endurance engine, through expanding the pace and threshold zones, to working on anaerobic zones and maintaining the results achieved. The average increase in form after this plan is 15-20% overall, which you will clearly feel during competitions, rides in a group with friends, races or medium speeds on your favorite routes.
Review of the plan:
I have already bought a second training plan from you and I am really happy with them, I worked the first one last season and it was great after that, there was a slight progress.
Now I am in the process of planning a full preparation period and I can already say that after 2 months it is much better than a year ago. From week to week I do training units, I perform more and more harder and with less fatigue. And the trainings are so prepared that I'm not overwhelmed, everything is well arranged with regeneration, it's great. Wiesław Pikosz"
You can start training at any time of the year, if you have not trained systematically and you do not feel tired. You have a full 24 weeks at your disposal and you can manage them however you want. It contains the classic cycling periodization with a gradual increase in load, assuming that you start after detraining or a longer break from regular training.
The plan includes tests for measuring the current FTP level and updating exercise zones with instructions.
The form building plan is intended for beginner and intermediate cyclists who want to prepare their form very well, without the risk of overloading. 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.
All trainings and the general concept of the plan were developed by Arkadiusz Kogut, the first coach of the UCI International Cycling Union in Poland, the founder of the Way2Champ coaching company, successfully training dozens of players since 2011.
The plan is developed in accordance with the latest concepts in cycling training for amateurs.
Time needed for training:
Intermediate - There are 4-6 trainings a week, and their total time is 8-11 hours a week (about 1.5 hours a week, 2-3 hours at the weekend).
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 x3
|Workouts Per Week||Weekly Average||Longest Workout|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- 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?