4 Week Power Cycle

Average Weekly Training Hours 06:18
Training Load By Week
Average Weekly Training Hours 06:18
Training Load By Week
Sample Day 1
1:00:00
Interval sprints

10 mins - zone 1 5 mins - zone 2 5x8 second sprint flat out - 2 mins recover 10 mins - zone 1 5x3 second flat out sprints - 1mins recover 5 mins - zone 1 1 minutes - zone 5+ (strava segment) 15 mins - zone 2

Sample Day 2
0:30:00
Recovery ride

Very easy spinning. Zone 1 the whole ride

Sample Day 4
1:10:00
Threshold power

10 mins - zone 1 5 mins - zone 2 {2 mins zone 4 > 1 mins zone 5} 10 minutes - zone 2 {3 minutes zone 4 > 1 mins zone 5} 10 mins zone 2 {4 mins zone 4 > 1 mins zone 5} 10 mins zone 2 {5 mins zone 4 > 1 mins zone 5} 10 mins zone 2

Sample Day 5
0:30:00
Recovery ride

Very easy spinning. Zone 1 the whole ride

Sample Day 6
2:00:00
endruance

Constant riding in zones 1 and 2 Aim to pick out a hill every 20-30 minutes > Ride at FTP (top of zone 4) up each hill. Look for hills around 5-8 minutes long.

Sample Day 7
0:30:00
Recovery ride

Very easy spinning. Zone 1 the whole ride

Sample Day 8
1:00:00
Interval sprints

10 mins - zone 1 5 mins - zone 2 5x8 second sprint flat out - 2 mins recover 10 mins - zone 1 5x3 second flat out sprints - 1mins recover 5 mins - zone 1 1 minutes - zone 5+ (strava segment) 15 mins - zone 2