Off Season Focus Level 1
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Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
|
2:15 hrs | 1:30 hrs |
|
|
3:42 hrs | 2:00 hrs |
|
|
1:14 hrs | 1:30 hrs |
|
|
—— | —— |
|
|
0:40 hrs | 1:00 hrs |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
2:15 hrs | 1:30 hrs | |
|
|
3:42 hrs | 2:00 hrs | |
|
|
1:14 hrs | 1:30 hrs | |
|
|
—— | —— | |
|
|
0:40 hrs | 1:00 hrs |
Training Load By Week
Sample Day 1
Steady ride for aerobic development.
Warm up: 5 mins easy
---
Build: 15 mins steady Z2, Power 70% FTP
---
Main: 30' as 10 sets of
1' Hard (HR Z4, Power 95%-105% FTP) on 2' steady (as PreMain)
---
Remainder:
Steady, HR Z2, Power 70% FTP
Sample Day 3
1hr easy spin at AR. Pref early in the morning
Sample Day 8
Steady outdoor ride for aerobic development.
Warm up: 5 mins easy
---
Build: 15 mins steady Z2, Power 70% FTP
---
Main: 25' as 5 sets of
2' Hard (HR Z4, Power 95%-105% FTP) on 3' steady (as PreMain)
---
Remainder:
Steady, HR Z2, Power 70% FTP
Sample Day 10
10 min warm up. the "ons" are all out in TT position and the "offs" are in your harderst gear, standing, SLOW cadence!!!! Working on posture and full leg turnover. Youll be going up and down, hard and controlled. 30 on, 30 0ff, 30 on, 30 off 45 on, 45 off, 45 on, 45 off 60 on, 60 off, 60 on, 60 off 75 on, 75 off, 75 on, 75 off 90 on, 90 off, 90 on 90 off Then just go back down the ladder. Cool down steady.
Sample Day 15
Warm up 10min and build to steady, then 10 x 15's fast/45 easy. Then 3 x 18min as 6min Steady, Mod/hard, Threshold. 2 min easy btw. Then cool down
Sample Day 17
Steady outdoor ride for aerobic development.
Warm up: 5 mins easy
---
Build: 15 mins steady Z2, Power 70% FTP
---
Main: 25' as 5 sets of
2' Hard (HR Z4, Power 95%-105% FTP) on 3' steady (as PreMain)
---
Remainder:
Steady, HR Z2, Power 70% FTP
Sample Day 22
1hr easy spin at AR. Pref early in the morning