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Begin with a head start (12 weeks)

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Begin with a head start (12 weeks)

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Jef Vanhoof

All plans by this Coach

Length

12 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

Begin with a head start (12 weeks)


The program has been developed to prepare you in 12 weeks for the new cycling season and/or more race-specific training. It is best to start with this plan about 20 weeks before your first competition or event. We still have 8 weeks to get you ready for the start!

Who?
The plan is suitable for recreational cyclists who like to take themselves to a higher level! You can expect a weekly training volume of 6 to 8 hours.

Why?
Does it appeal to you to be able to develop more power? Through this training plan we work together towards this and, for example, increase your power output and pedal efficiency. After 12 weeks you have never been so ready to start the season or to start that competition specific training.

Content?
A clearly periodized plan with structured workouts on the bike. In addition, you can also expect strength workouts next to the bike. These come with pictures of the exercises. Or maybe you thought that the MVPs of this time only trained on the bike?

What do you need?
A power meter (or roller system where you measure power) and a heart rate monitor are a must on this schedule to optimally follow. The intensity of the workouts is largely based on power. To easily perform the structured workouts, they can be uploaded to your device (eg GPS, smartwatch, ...) or a third party app. In this way, your trainer is also nearby during the training to support you.

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 x4
04:51:00 03:30:00
Strength x1
00:56:00 00:45:00
Workouts Per Week Weekly Average Longest Workout
Bike
04:51:00 03:30:00
Strength
00:56:00 00:45:00

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Jef Vanhoof

Shift-Up

Looking for the best version of yourself as a cyclist? We are happy to help you on this journey.

Cycling is evolving at a rapid pace. Not only the material, but also the training insights and approach.
Don't get left behind. Shift-Up, and start with a more efficient sports practice.
We are there for everyone who has a passion for the bike and who wants to become a better version of themselves.


  • 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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