Author: Nico

Plan Overview:

This plan is for intermediate male athletes who want to compete and improve in gravel races, especially in Gravel-100 events, but also for those who want to ride their bikes fast, without any competition. With structured training based on the latest scientific findings we want to get the best out of you.This plan is power-based.

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Requirements:

This plan is power-based.

EQUIPMENT:

-bike
-powermeter

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If you want to learn more about our Full-Spectrum approach go to:
https://fsendurance.com

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Plan Details:
In this plan you will find a mix of easy and endurance ride spiked with some HIT and sweet spot intervals. To get a complete athlete you will find some gym and core work as well. Rest days are on Monday and Friday. The longer rides are on the weekend.
Nutrition is recommended according to the intensity of training, to support performance and adaptations.

We offer different lengths of training plans for each phase - base, build, and peak - to cater to the varying needs and goals of athletes. Longer training plans provide more time for gradual progression and can be ideal for athletes who are newer to the sport or who have more time to devote to training. Please make sure to combine 3 plans to get a base, build and peal bundle.

The base, build, and peak phases are the three main stages of a periodized endurance training program. The base phase is typically focused on building a strong aerobic foundation, while the build phase involves increasing intensity and specificity to improve endurance capacity. The peak phase is where athletes focus on fine-tuning their fitness and peaking for their goal event. By following a periodized training program that includes all three phases, athletes can optimize their performance and minimize the risk of injury or burnout. The length of each phase can vary depending on the athlete's goals, fitness level, and schedule, which is why we offer different lengths of training plans for each phase to cater to individual needs.