6 week off-season Power Boost bike program for triathletes - Tri / road bike

Author

Mark Terry

All plans by this Coach

Length

6 Weeks

Typical Week

6 Bike, 1 Day Off

Longest Workout

2:00 hrs bike

Plan Specs

triathlon beginner intermediate masters weightloss time goal power based hr based

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Summary

The goal of this plan is to increase your power and speed on the bike for the upcoming triathlon season. The workouts can be done using a power meter or heart rate monitor to train in your specific training zones, which will be determined and calculated in week 1. Zone training refers to the process of exercising in different heart rate zones during cardiorespiratory training. Heart rate zone training establishes optimal exercise intensities based on your unique metabolism, heart rate, current level of fitness, and health or fitness goals.


Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 07:47

Mark Terry

EDH Fitness

My mission is to help people of all ages and abilities accomplish their goals.

IRONMAN and USA Triathlon Certified Coach, NASM CPT, and F.I.S.T Certified Bike fitter. All distance triathlon training including strength training, nutrition guidance, and race planning.

Private one-on-one triathlon coaching or customized training plans developed around your schedule, goals and current abilities...beginner to advanced.

Back to Plan Details

Sample Day 1

1:00:00
Base Testing- 20' All out effort

W/U (25:00)
10' Z1/2
5x1' at >100 RPM w/ 1' easy rec
5' Z1/2
.
Main set (20:00)
20' all out effort Time trial on a flat course or trainer.

C/D (15:00)
15' Z1

Post ride stretches:
30 sec each
Standing quad stretch
Toe touch
Lunge
Lying knee hug
Lying glute stretch cross ankle over knee 5x each leg

Record your FTP on TrainingPeaks. Your FTP is 95% of your average power for the 20 minutes.

Sample Day 2

1:00:00
Bike - Z2/3

W/U (20:00)
10' Z1/2
5x30" >100 RPM w/ 1' easy rec
5' Z1/2
.
Main set (30:00)
30' Z2/3 at 90 RPM

C/D (10:00)
10' Z1

Post ride stretches:
30 sec each
Standing quad stretch
Toe touch
Lunge
Lying knee hug
Lying glute stretch cross ankle over knee 5x each leg

Sample Day 3

1:00:00
Bike- Z1 Active Recovery

60' Z1 between 80-90 RPM for the duration of the ride

Post ride stretches:
30 sec each
Standing quad stretch
Toe touch
Lunge
Lying knee hug
Lying glute stretch cross ankle over knee 5x each leg

Sample Day 4

1:30:00
45' Time Trial

W/U (25:00)
10' Z1/2
5x1' at >100 RPM w/ 1' easy rec
5' Z1/2
.
Main set (45:00)
45' Time trial on a flat course or trainer with the majority of the ride in Z4. Maintain 90 RPM or above.

C/D (20:00)
20' Z1

Post ride stretches:
30 sec each
Standing quad stretch
Toe touch
Lunge
Lying knee hug
Lying glute stretch cross ankle over knee 5x each leg

Sample Day 5

1:00:00
Bike- Z1 Active Recovery

60' Z1 between 80-90 RPM for the duration of the ride

Post ride stretches:
30 sec each
Standing quad stretch
Toe touch
Lunge
Lying knee hug
Lying glute stretch cross ankle over knee 5x each leg

Sample Day 6

1:15:00
Bike- Z5 Intervals (10x2'/1')

W/U (25:00)
10' Z1/2
5x1' at >100 RPM w/ 1' easy rec
5' Z1/2
.
Main set (30:00)
10x2' in Z5 at or above 90 RPM w/ 1' EZ recovery between sets. Your goal is to maintain the highest mean power output you can over the full interval.

C/D (20:00)
20' Z1

Post ride stretches:
30 sec each
Standing quad stretch
Toe touch
Lunge
Lying knee hug
Lying glute stretch cross ankle over knee 5x each leg.

Sample Day 7

1:30:00
Bike - Z3 Intervals (3x10')

W/U (25:00)
10' Z1/2
5x1' at >100 RPM w/ 1' easy rec
5' Z1/2
.
Main set (45:00)
3x10' in Z3 at 95 RPM w/ 5' EZ spin between sets

C/D (20:00)
20' Z1

Post ride stretches:
30 sec each
Standing quad stretch
Toe touch
Lunge
Lying knee hug
Lying glute stretch cross ankle over knee 5x each leg.

6 week off-season Power Boost bike program for triathletes - Tri / road bike

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