8 Weeks Bike focus

Average Weekly Training Hours 06:27
Training Load By Week
Average Weekly Training Hours 06:27
Training Load By Week
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.

Hans Lammers
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TRIathlon Coaching And Training Service

My focus in triathlon are 'first time' long distance athletes and youth who want to become elite triathletes. In cycling I mainly focus on Time Trialists.

I offer the following services: 'Training' and 'Training&Coaching'.
Training consists of: an eventdriven training plan, no email support, no free plan updates and will cost you €30,- ($32,50) p/4weeks.
Training&Coaching consists of: personal coaching, free plan updates and unlimited email support for €180,- ($194,80) p/12 weeks.