Four Week Power Block
Author: Alan Dempsey
Length: 4 Weeks
Tags: triathlon, power based
Typical Week: 6 Bike
Longest Workout:
2:30 hrs bike
Author: Alan Dempsey
Length: 4 Weeks
Tags: triathlon, power based
Typical Week: 6 Bike
Longest Workout:
2:30 hrs bike
Four Week Power Block
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.
Recovery - z1
Endurance - z2
Don't push up hills. Maintain constant HR.
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.
Recovery - z1
5min warm up - z2
30s - spin easy gear 100rpm or faster
3min - z2
Repeat 5 times
5 min cool down - z1
10min warm up - z2
20min - z3
8min - z2
Repeat 3 times
10min cool down - z1
Recovery - z1
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.