Four Week Power Block
Author
Alan Dempsey
All plans by this CoachLength
4 Weeks
Typical Week
6 Bike
Longest Workout
2:30 hrs bike
Plan Specs
triathlon power based
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Summary
Four week training block designed to increase bike endurance and power on the bike for Sprint and Olympic distance triathlon.
Combination of Sweet Spot Base training and VO2 intervals to increase endurance and threshold.
Stats
Sample Day 1
Recovery - z1
Sample Day 2
Endurance - z2
Don't push up hills. Maintain constant HR.
Sample Day 3
5min warmup - z2
3min - zone 5b
5min - zone 2
Repeat 4 times
5min cool down - z1
Make sure to stay in z2 during rest intervals. Don't push up hills.
Sample Day 4
Recovery - z1
Sample Day 5
5min warm up - z2
30s - spin easy gear 100rpm or faster
3min - z2
Repeat 5 times
5 min cool down - z1
Sample Day 7
10min warm up - z2
20min - z3
8min - z2
Repeat 3 times
10min cool down - z1
Sample Day 8
Recovery - z1