2020 Q4 Plan - Upated
Robbie BruceAll plans by this Coach
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.Still have questions about this plan?
The Q4 and Q1 plans are for any level of athlete with any length of experience. It is very important to lighten the volume a bit when you are outside your "race season." The body needs time to repair and then most importantly it needs time to rebuild. Think of these plans and weeks as the building blocks or the weeks we build your chassis for a strong year. One of the focuses of these plans is running strength and durability. While we keep the runs shorter than we would during the main part of the season we continue with frequency while focusing on leg turnover, mechanics and foundational strength. This sets you up for solid progression though the Q4 plan and onto Q1 right into the main season. We want you to be stronger, more durable and efficient. The cycling workouts in Q4 are focused around the 2 main goals of increasing power and skill work. The skill work will set you up to become a more efficient cyclist. We want the best ROI for you effort. The power goal is simple. We want to continue to raise your ability to push a higher threshold on the bike. As you move through Q4 and onto the Q1 plan in 2019 the workouts will gradually change into sustained power. We have increased your ability to push higher watts or a bigger gear and now we want you to be able to push it for longer. The swimming we will focus on is simple. Short, sweet, to the point. Get faster. Get faster. Get faster. Short but highly challenging anaerobic sessions along with 1 aerobic session to continue building a solid base.
As you would imagine the Q1 plan is designed to build upon the fitness and specific skills developed in the Q4 plan. Attached at the bottom is a screenshot of what week 1 will look like. The Q4 plan is 12 weeks long and the Q1 plan is 8 weeks long. After each block we can connect and determine what you did great on and then what areas to continue to focus on as you move into the next plan period.
The Q4 plan (12 weeks) is 180.00. (Add on 40.00)
The Q1 plan (8 weeks) is 120.00. (Add on 40.00)
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|2:49 hrs||1:00 hrs|
|3:38 hrs||1:30 hrs|
|1:38 hrs||1:15 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||2:49 hrs||1:00 hrs|
||3:38 hrs||1:30 hrs|
||1:38 hrs||1:15 hrs|
Training Load By Week
This plan works best with the following fitness devices: