Upper Threshold Training (4 Weeks)

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 03:00

This is a structured plan for 3 workouts per week targeting the upper threshold zone.

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
Pushing Threshold

20:00 Warm Up
10:00 (Low Zone 4) @ 90 RPM
10:00 (Mid Zone 4) @ 90 RPM
10:00 (High Zone 4) @ 90 RPM
10:00 Cool Down

Sample Day 5
1:00:00
40 Min Steady Lower Threshold

10:00 (Zone 1) Warm Up 40:00 (High Zone 2) 10:00 (Zone 1) Cool Down

Sample Day 8
1:00:00
Increasing Hill Intervals

15:00 (Zone 1-2) Warm Up @ 90 RPM 2:00 (High Zone 3) @ 70-80 RPM 8:00 (Zone 2) @ 90+ RPM 3:00 (Mid Zone 3) @ 70-80 RPM 7:00 (Zone 2) @ 90+ RPM 4:00 (Low Zone 3) @ 70-80 RPM 6:00 (Zone 2) @ 90+ RPM 15:00 (Zone 1) Cool Down

Sample Day 10
1:00:00
Threshold Steady State

20:00 Warm Up
20:00 (Threshold Power) @ 80+ RPM
20:00 Cool Down

Sample Day 12
1:00:00
Gradual Increase

10 minutes warm up ZONE 1 POWER @ 80-90rpm 10 min MID ZONE 1 POWER @ 90+ rpm 10 min LOW ZONE 2 POWER @ 90+ rpm 10 min MID ZONE 2 POWER @ 90+ rpm 10 min HIGH ZONE 2 POWER @ 90+ rpm 10 minutes cool-down

Sample Day 15
1:00:00
Gradual Increase 3

10:00 (Zone 1) Warm Up @ 90 RPM
10:00 ( Zone 2) @ 90 RPM
10:00 (Zone 3) @ 90 RPM
10:00 (Zone 4) @ 90 RPM
10:00 (Zone 3) @ 90 RPM
10:00 (Zone 1) Cool Down