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8 Weeks Bike focus

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Hans Lammers

All plans by this Coach
No Ratings

Length

8 Weeks

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.

Still have questions about this plan?
Includes Structured Workouts

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


Learn More about Structured Workouts.


Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:11 hrs 1:00 hrs
4:15 hrs 2:30 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
2:11 hrs 1:00 hrs
4:15 hrs 2:30 hrs
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • GPS

All supported devices

Hans Lammers

TRIathlon Coaching And Training Service

I offer the following services:
Package BASIC: Personal training schedule, 4-weekly evaluation by your coach, 1x per week email contact with the coach, (free) Training Peaks-account ($59,99 or €49,95/ month)

Package PREMIUM: Personal training schedule, weekly evaluation by your coach, unlimited WhatsApp, email, telephone or live contact with your coach, (free) Training Peaks-account ($79,99 or €69,95 / month)

Sample Day 1

0:30:00
33.6TSS
Run_S1 Strides

5' Z1 (5'45"/km) warm up
5x 30" at 95% effort (5c zone), slight downhill.
2'- 5' cool down

Sample Day 2

0:56:00
61.9TSS
Bike-FTP test

FTP Test

Sample Day 3

0:30:00
33.6TSS
Run_S1 Strides

5' Z1 (5'45"/km) warm up
5x 30" at 95% effort (5c zone), slight downhill.
2'- 5' cool down

Sample Day 4

0:59:00
62.6TSS
Bike, Cruise Intervals 2x 12'

WU: 10', then 3x 1' @ Z4/ P= 1'.
MS: 2x 12' @ Z4 P= 4'
CD: 10' @ Z1

Sample Day 5

0:30:00
33.6TSS
Run_S1 Strides

5' Z1 (5'45"/km) warm up
5x 30" at 95% effort (5c zone), slight downhill.
2'- 5' cool down

Sample Day 6

1:30:00
98.3TSS
Bike-VO2max/Z3

WU: 5-10', then 3 x 1' @ Z4 P= 1'
MS: 10x 1' @ Z5, P= 1' very easy spin
MS2: Remainder of available ride time @ Z3
CD: 5' @ Z1

Sample Day 7

1:00:00
6.15mi
Extensive Intervalls Z4

warm up @ Z1
MS: 2x 1500 @ Z4 P= 2' walking
Remainder of run is how you feel, but try to accumulate more Z2 time.

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