Browse More Plans

EC Advanced- 4 Week- General Preparation Program

Browse More Plans

EC Advanced- 4 Week- General Preparation Program

Author

B78 Coaching

All plans by this Coach

Length

4 Weeks

Plan Description

Program Description:
This 4-week program is designed for advanced level cyclists (who have jobs, families and other life commitments) who want some general training for their season goals. This program will share the focus between climbing, time trialing and sprinting. It will be helpful for anyone who is hoping to improve their general fitness with some purpose for a season of road racing or shorter Gran Fondos. This program will require 7-12 hours per week. You can expect to have 5-6 workouts per week.

If you have taken a break and are just starting back to a regular training routine, we recommend completing
the 4-week Maintenance/Off-Season Program.

Pre-Requisites:
Athletes taking part in this program should have at least 1 year of consistent training experience and have completed several cycling events.

Athletes should also consider doing the 4-week Maintenance/Off-Season program and/or one of the Building Base/Foundation/Strength programs if they are just getting starting after a break in their training.

Programs to follow this one:
Consider a program that points specifically at an event like the Gran Fondo Plans.

Other things you should know:
All of the bike sessions have been designed for outdoor riding but can easily be duplicated indoors.
If you are planning to ride indoors, please keep the main set the same but scale the warm-up and cool down to 60-70% of the written duration.

This program uses Rate of Perceived Exertion as an effort metric, which is indicated as RPE in the workout descriptions. The effort scale is a simple 1-100% whereby 100% is maximum effort.

Training programs can be physically and mentally challenging. If you have a medical condition or you unsure
as to your current state of fitness please consult with and gain permission from a medical expert before
proceeding.

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
09:07:00 04:00:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
09:07:00 04:00:00
Day Off
—— ——

Training Load By Week


My Endurance Hub

My Endurance Hub

Our mission is to build a flexible, easy-to-use, easy-to-follow, customized triathlon training plan that fits with your life.

With beginner, intermediate, advanced plans - Take the quiz and get instant access to your custom triathlon training plan today.

Training Plans with "ECWB" in the title indicate plans that were built using the workout builder option so they can be uploaded to a smart watch or smart trainer.


  • 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.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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?
| Premium

15% Off

Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.

$106.24 USD for the first year, billed yearly.

$29.00 - Buy Now