8 Weeks Bike focus

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8 Weeks Bike focus

Author

Hans Lammers

All plans by this Coach

Length

8 Weeks

Typical Week

3 Run, 3 Bike, 1 Day Off

Longest Workout

2:30 hrs bike
1:00 hrs run

Plan Specs

triathlon olympic intermediate advanced masters power based

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.

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Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 06:26
Training Load By Week
Average Weekly Training Hours: 06:26
Average Weekly Breakdown

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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