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4-week aerobic fitness program (5-6h per week)

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4-week aerobic fitness program (5-6h per week)

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Jaco Scholtz

All plans by this Coach

Length

4 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

This program is aimed at intermediate level athletes who want to improve aerobic fitness so that they can ride faster for longer. It is beneficial to establish aerobic fitness for road, mountain bike, gravel and track cycling.

The program focuses on frequent training and on the quality of the sessions. The sessions are best performed on an indoor trainer. It follows a 2 days "on", 1 day "off", 3 days "on" and 1 day "off" flow. The time per day is between 50 minutes and 1h15min in duration.

Up to 80% of the riding is in upper Zone 2 to give maximum gains. There is one test to start off and 4 x VO2 max efforts in the program over the 4 weeks. All the aerobic sessions are based on Heart rate and the VO2 max efforts uses power (they can also be done based on perceived exertion).

Training time required is between 5h to 5h45min per week.


Simple goals for this program are:
1. Establish current threshold numbers
2. To ride 5 times a week
3. To spend quality time in upper Zone 2 (up to 80% of the time)
4. Complete 4 x high quality VO2 max sessions over the 4 weeks

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
05:26:00 01:25:00
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
05:26:00 01:25:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Jaco Scholtz

TrackCyclingSA

I enjoy working with both new and experienced riders.

I specialize in coaching riders to be their best at the velodrome particularly in the endurance track cycling events.

I enjoy the Time trial discipline on the road.


  • This plan includes a Free Basic TrainingPeaks Account.
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  • 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.

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