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Lower Threshold Training (4 Weeks)

Author

TBS Coaching

No Ratings

Length

4 Weeks

Plan Specs

cycling beginner intermediate base period

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.

Plan Description

This is a structured plan for 3 one hour sessions per week. Workouts are targeting lower threshold zones and are a good preparation for further threshold training.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:00 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
3:00 hrs 1:00 hrs

Sample Day 1

1:00:00
Ramp Test 100W Start

Start with a really good 15 to 20 minute warm up. Be sure to incorporate a 10 to 30 second hard effort for every 3 minutes during the warm up. Begin at 100W and increase the resistance level 30W every 3 minutes. Maintain a seated position and a cadence above 80 RPM for the duration of the test. Continue to increase the power every 3 minutes until you cannot complete an interval. When you have reached the last interval that you are able to complete, finish with a 1 minute all effort to reach your maximum heart rate. Cool down for 15 to 20 Min.

Sample Day 3

1:00:00
Force Reps

10:00 (Zone 1-2) Warm Up 5:00 (Zone 2) @ 90 RPM 5:00 (Zone 3) @ 50-60 RPM REPEAT 4 times total 10:00 (Zone 1) Cool Down

Sample Day 5

1:00:00
30 Min Steady Zone 3

10:00 (Zone 1) Warm Up @ 90 RPM 5:00 (Zone 2) @ 90 RPM 30:00 (Zone 3) @ 80+ RPM 5:00 (Zone 2) @ 90 RPM 10:00 (Zone 1) Cool Down

Sample Day 8

1:00:00
Gradual Increase 2

10:00 (Zone 1) Warm Up @ 90 RPM 10:00 (Mid Zone 2) @ 90 RPM 10:00 (Low Zone 3) @ 90 RPM 10:00 (High Zone 3) @ 90 RPM 10:00 (Mid Zone 2) @ 90 RPM 10:00 (Zone 1) Cool Down

Sample Day 10

1:00:00
Strength Training "Negatives"

10:00 (Zone 1-2) Warm Up @ 90 RPM 10:00 (High Zone 3) @ 50-60 RPM 5:00 (Zone 1) Recover @ 90 RPM 10:00 (Mid Zone 3) @ 50-60 RPM 5:00 (Zone 1) Recover @ 90 RPM 10:00 (Low Zone 3) @ 50-60 RPM 10:00 (Zone 1) Cool Down

Sample Day 12

1:00:00
Cadence Intervals 1

10:00 (Zone 1) Warm Up @ 90 RPM 5:00 (Zone 2) @ 90 RPM 5:00 (Zone 3) @ 80 RPM 5:00 (Zone 3) @ 100 RPM 5:00 (Zone 3) @ 80 RPM 5:00 (Zone 3) @ 100 RPM 5:00 (Zone 3) @ 80 RPM 10:00 (Zone 1) Cool Down

Sample Day 15

1:00:00
Short Hills

10:00 (Zone 1) Warm Up @ 90 RPM 8:00 (Zone 2) @ 90+ RPM 2:00 (High Zone 3) @ 70-80 RPM Repeat 4 times total 10:00 (Zone 1) Cool Down

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