11-week training plan to improve explosiveness and short effort power
*Improve 30sec, 60sec, and up to 5min power
*Good for XC, criteriums and punchy circuits
The program:
*Week 1 will give you some time to get into the rhythm of things or recover from previous training.
*Week 2 will include a 30", 1' and 5' test on two separate days. Tests are tools that we can use to asses our current physical abilities and direct our efforts towards our adaptation goals.
*Weeks 3-5 consist of the first training block(Block #1), focusing on strength and pedaling efficiency through torque work, as well as some FRC MAX intensity work to get body going.
*Week 6 will allow your body to recovery from Block #1 with a few days of complete rest and some low intensity rides.
*Weeks 7-9 make up Block #2, where the main focus will turn to FRC power, while still working on force generation and torque efficiency.
*Week 10 is our second recovery block, which will allow your body to recovery from Block #2 with a few days of complete rest and some low intensity rides.
*Week 11 is Test week again; lets see those anaerobic power Gainz!
Good luck!