2 Session a Week - 12 Week Build Turbo Bike Plan (1.93-2.51 W-per-kg @ FTP)

Author

Tri Training Harder

All plans by this Coach

Length

12 Weeks

Typical Week

2 Bike

Longest Workout

3:00 hrs bike

Plan Specs

triathlon

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Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 03:23

Tri Training Harder

Tri Training Harder

Tri Training Harder is a triathlon coaching company at the cutting edge of a rapidly evolving industry. TTH specialises in innovative, state-of-the-art coaching for both individuals and groups. Run by triathletes, for triathletes, we take pride in looking at all aspects of triathlon from a different perspective.

Our vision is that Tri Training Harder will provide a trusted community of consistent and highly competent coaches eager to enhance their own development as well as their peers’.

Back to Plan Details

Sample Day 1

1:20:00
86.1TSS
Sweetspot Intervals 5 (4x 10min)

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
-----------
MAIN SET
------------
4x
10min 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
---------------
8min 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 5

2:15:00
139.8TSS
ENDURANCE RIDE (2.25 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

1:05:00
74.4TSS
OverUnder Threshold (2min 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.
----
Warm Up
----
15min Progressive Build (L1 up to L2)
----
Build Set
----
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
----
Main Set
----
3x 8min with 5min recovery in-between each set.
8min as
3min 95% FTP
2min 115% FTP
3min 95% FTP
----
Cool Down
----
11min gradual reduction in effort/power.

Sample Day 12

1:30:00
100TSS
HILL REPS

The purpose of this session is to build muscular strength and endurance while also improving bike handling skills. Use a hill which takes about 3-5 minutes to climb. The hill should be steep enough so you can play with different gears on the way up and not need to get out the saddle to climb but safe enough so you can practice descending without the need to stop for lights or roundabouts (if possible). As with all sessions, be mindful of other traffic, but this session in particular as you become more accustomed to the descent.
---------------
Aim to keep your cadence at 80-90rpm on normal ascents. On any over geared ones, aim to keep your cadence between 60-80rpm. Try and remain seated throughout the whole climb unless specified. Keep your power on the way up the hills at:
Level 5 (L5) – Maximal Aerobic Power, 106–120% FTP, 106%< LTHR, 6–7 RPE;
For other sections, stay in levels:
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;
---------------
Warm Up:
9 mins at L1-L3. Ride out to the hill slowly building the effort every 3 minutes.
2 mins at L2
2 mins at L3
2 mins at L4
2 mins at L5
3 mins at L1 as required
---------------
Main Set:
6x Hill Reps – Work at L5 on the way up the climb and build the confidence on the descent.
Start your next rep 5 minutes after reaching the top of the climb.
---------------
Cool Down:
10 mins easy riding at L1-2 home. Then stretch, ice and use compression as required.

Sample Day 15

1:20:00
86.1TSS
Sweetspot Intervals 5 (4x 10min)

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
-----------
MAIN SET
------------
4x
10min 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
---------------
8min 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 19

2:30:00
139.8TSS
ENDURANCE RIDE (2.5 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 22

1:00:00
46.1TSS
EASY RIDE 15min OG Blocks (1 HR)

The purpose of this session is to complete some low heart rate easier riding, whilst promote good muscle fibre recruitment and to some aerobic training.
Effort Level 1 – Active Recuperation 0–55% FTP 0–68% Threshold HR 0–2 RPE
---------------
SESSION 3x
--
5min Easy Spin Sat Up
15min Aero bar over gear (55-65rpm), try to relax and let gear carry its own momentum rather than straining and flexing on the bike
---------------
Finish with stretching!

2 Session a Week - 12 Week Build Turbo Bike Plan (1.93-2.51 W-per-kg @ FTP)

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