3 Session a Week - 16 Week Build Turbo Bike Plan (3.08-3.65 W-per-kg @ FTP)

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 05:09
Sample Day 1
1:15:00
76.8TSS
Sweetspot Intervals 3 (4x 8min)

SESSION AIM
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Push up FTP by working consistently just underneath it at a Sweetspot effort. Should be uncomfortable session. TT/Race Bike.
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WARM UP
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5min L1 Power
5min L2 Power
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BUILD SET
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5min as 20sec L5 Power into 40sec L1 Power
2min L3 Power
3min Very Easy L1 Power
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MAIN SET
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4x
8min Aero Position at Sweetspot Power 85-93% of FTP. (80 - 90rpm)
Make sure you keep these efforts moderated and don't be afraid to change gears.
3min L1 Power Active Recovery. Sit up grab a drink , stand for a little. Slightly higher cadence 90rpm +
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COOL DOWN
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11min Gradual Click down through gears reducing power to low end of L1 Power. During this stage go for higher cadence 90rpm or higher.

Sample Day 3
1:00:00
72TSS
6x2min @ 120% FTP (VO2)

The purpose of this session is to develop muscular power and the ability to tolerate lactate over time. Your pace is set according to your heart rate, power or rate of perceived exertion as shown by the following ranges:
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Level 1 (L1) – Active Recuperation, 0–55% FTP, 0–68% LTHR, 0–2 RPE;
Level 2 (L2) – Endurance, 56–75% FTP, 69–83% LTHR, 2–3 RPE;
Level 3 (L3) – Tempo, 76–90% FTP, 84–94% LTHR, 3–4 RPE;
Level 4 (L4) – Lactate Threshold, 90–105% FTP, 95–105% LTHR, 4–5 RPE;
Level 5 (L5) – Maximal Aerobic Power, 106–120% FTP, 106%< LTHR, 6–7 RPE;
Level 6 (L6) – Anaerobic Capacity, 121%< FTP, 106%< LTHR, 7–10 RPE;
Level 7 (L7) – Neuromuscular Power, Max Effort;
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Warm Up:
5 Mins easy spinning at L1-2
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2 minutes at L2
2 minutes at L3
2 Minutes at L4
2 minutes at L5
2 Minutes at L1
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Main Set:
Cadence should be between 80 - 100rpm.
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6x5 minutes as:
2 minutes at L5
3 minutes at L1
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Cool Down:
10 Mins easy spinning

Sample Day 5
3:00:00
167.9TSS
ENDURANCE RIDE (3 HOURS)

The purpose of this session is to develop aerobic endurance and pedalling efficiency. The aim of this session is to ride at a comfortable pace. The effort should be: Level 2 – Endurance, 56–75%FTP, 69–83% Threshold HR, 2–3 RPE --------------- Warm up: Spin easy for the first few minutes of your ride as you warm up. Do some out of saddle efforts (10-20 seconds) to get warmed up and then settle into the main set. --------------- Main Set: Hold Endurance level 2 for the rest of the duration of the session maintaining a comfortable balance between spinning and pressing the pedals. Cadence 80 - 100rpm. --------------- Cool Down: Stretch, compression and ice. If you feel up for it, a gentle jog for a few minutes before stretching will be ideal.

Sample Day 8
1:02:00
66.1TSS
OverUnder Threshold (1min Over)

This session is designed to work on your ability to tolerate lactate and clear around your threshold power. This will enhance your threshold ability by improving the rate at which you can clear lactate enabling you to produce more and keep on going.
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Warm Up
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15min Progressive Build (L1 up to L2)
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Build Set
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5mins as
15sec roll a big gear into the start of the 15sec and accelerate it hard for 15sec without changing gear
45sec easy spin recovery
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Main Set
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3x 5min with 5min recovery in-between each set.
8min as
3min 95% FTP
1min 115% FTP
3min 95% FTP
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Cool Down
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11min gradual reduction in effort/power.

Sample Day 10
0:58:00
60.6TSS
20x 30sec Intervals (1hr)

Aim of session is introduction back into harder cycling.
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WARM UP
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10 Build from (L1) to (L2)
5min as 10sec spin up to high cadence without changing gear 50sec relaxed riding.
5min Build through (L3) to bottom of (L4)
2min (L1) Easy Spin
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MAIN SET
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20x 1min
30sec Hard Effort (L5)
30sec Active Recuperation (L1)
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COOL DOWN
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10min Gradual wind down in effort

Sample Day 12
1:50:00
136.1TSS
BIKE INTERVAL MM2

The purpose of this session is to develop muscular power and the ability to tolerate lactate over time.
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Warm Up:
10 Mins easy spinning at L1-2
5 minutes as 20 seconds out the saddle, 40 seconds seated
---
2 minutes at L2
2 minutes at L3
2 Minutes at L4
2 minutes at L5
2 Minutes at L1
---
5 minutes easy spinning as required
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Main Set:
Cadence should be between 80 - 90rpm.
---
20 mins at L4,
10x(0:15 min at L6, 1:45 min at L1)
15 mins at L4,
15 mins at L1,
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Cool Down:
10 min easy spinning at Level 1.
A 5 minute run unless anything else is specified. Then stretching, compression and ice treatment as well.
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Your pace is set according to your heart rate, power or rate of perceived exertion as shown by the following ranges:
---------------
Level 1 (L1) – Active Recuperation, 0–55% FTP, 0–68% LTHR, 0–2 RPE;
Level 2 (L2) – Endurance, 56–75% FTP, 69–83% LTHR, 2–3 RPE;
Level 3 (L3) – Tempo, 76–90% FTP, 84–94% LTHR, 3–4 RPE;
Level 4 (L4) – Lactate Threshold, 90–105% FTP, 95–105% LTHR, 4–5 RPE;
Level 5 (L5) – Maximal Aerobic Power, 106–120% FTP, 106%< LTHR, 6–7 RPE;
Level 6 (L6) – Anaerobic Capacity, 121%< FTP, 106%< LTHR, 7–10 RPE;
Level 7 (L7) – Neuromuscular Power, Max Effort

Sample Day 15
1:15:00
79.9TSS
Sweetspot Intervals 4 (3x 12min)

SESSION AIM
----------------
Push up FTP by working consistently just underneath it at a Sweetspot effort. Should be uncomfortable session. TT/Race Bike.
-----------
WARM UP
------------
5min L1 Power
5min L2 Power
-------------
BUILD SET
-------------
5min as 20sec L5 Power into 40sec L1 Power
2min L3 Power
3min Very Easy L1 Power
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MAIN SET
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3x
12min Aero Position at Sweetspot Power 85-93% of FTP. (80 - 90rpm)
Make sure you keep these efforts moderated and don't be afraid to change gears.
3min L1 Power Active Recovery. Sit up grab a drink , stand for a little. Slightly higher cadence 90rpm +
---------------
COOL DOWN
---------------
10min Gradual Click down through gears reducing power to low end of L1 Power. During this stage go for higher cadence 90rpm or higher.

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