Four Week Power Block

Average Weekly Training Hours 05:59
Training Load By Week
Average Weekly Training Hours 05:59
Training Load By Week

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.

Sample Day 1
0:45:00
Recovery

Recovery - z1

Sample Day 2
1:00:00
Endurance

Endurance - z2

Don't push up hills. Maintain constant HR.

Sample Day 3
0:42:00
VO2

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
0:45:00

Recovery - z1

Sample Day 5
0:27:30
Speed Skills

5min warm up - z2

30s - spin easy gear 100rpm or faster
3min - z2
Repeat 5 times

5 min cool down - z1

Sample Day 7
1:44:00
5x20 Tempo

10min warm up - z2

20min - z3
8min - z2
Repeat 3 times

10min cool down - z1

Sample Day 8
0:45:00
Recovery

Recovery - z1

Alan Dempsey
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Human Power Performance

Specializing in cyclists, triathletes and runners. A good training plan is only half the battle. With HPP coaching services you'll given the tools and resources to be successful in all your fitness goals.