6 month Base/Build/Peak period

Average Weekly Training Hours 11:11
Training Load By Week
Average Weekly Training Hours 11:11
Training Load By Week
Sample Day 1
0:45:00
45 Min Tempo Ride

This ride is designed to build your endurance and physiological efficiency. hold steady power output of 70% of threshold for 45 minutes.

Sample Day 2
1:15:00
3 x 3 100% CP6

This is an intense interval designed to increase aerobic intensity and endurance. After a good warmup, 15 - 20 minutes, go 100% for 3 minutes. This means CP6, or zone 5a. Then recover for 3 minutes, getting your HR down to under 100bpm. Repeat 7 times.

Sample Day 3
1:00:00
1 Hour Tempo Ride

This ride is designed to build your endurance and physiological efficiency. After 20 minute warmup hold steady power output of 75% of threshold for 60 minutes. Cool down for 5-10 minutes

Sample Day 4
1:30:00
4 x 7 minute CP60 (ME)

WU: first 10 minutes alternating single leg pedalling 30 seconds on 30 seconds off, last 5 minutes both legs building from 60 to 100 RPM's
MS: 4 x 7 minutes at CP 60 keeping RPM's above 90, recover for 3 minutes between efforts at CP180

Sample Day 5
1:00:00
1hr Tempo Ride

This ride is designed to build your endurance and physiological efficiency. hold steady power output of 70% of threshold for 45 minutes.

Sample Day 6
2:00:00
2hr Steady State

Tempo ride at CP90. Should feel like 75% of max, best to ride on flattish course in order to maintain steady power, ie no coasting.

Sample Day 7
2:15:00
2 x 20 minute CP90 (F)

WU: first 6 minutes build form 60 RPM - 120+ RPM then complete 4 sets of 30 seconds at max RPM's finish last 5 minutes at 60 RPM
MS: 2 x 20 minutes at CP 90 keeping RPM between 70 and 80, recover for 5 minutes between efforts at HR zones1-2
Follow with 1 hour at steady Zone 3 tempo
CD: Per Instructors Plan

Brian Kall
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Go Full Gas Performance Cycling Coaching

I offer custom and off the rack plans for riders of all skill levels whether you are targeting elite level racing or general fitness and speed. I love to communicate directly with my athletes and don't impose any time restrictions. Contact me at coach@gofullgas.com.