Winter Cycling with Heart Rate Training Plan
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- Week 1Expand
- Time: 45m
- WU:
- 10' @ 68-73% + 5' alternating 20" @ 106> %
- 40" @ 68-73% + 5' @ 80%
- MS:
- 10x30" (30" Rest@ 75-80% FT) @ 95-100% + 10' @ 75-80%
- CD:
- 5-10' @ 65%
- Time: 50m
- WU:
- 10' @ 68-73% + 5' alternating 30" @ 95-100%
- 30" @ 68-73% + 5' @ 80%
- MS:
- 4x5' (1' Rest@ 75-80%) @ 95-100%
- CD:
- 5-10' @ 65%
- Time: 1h 00m
- WU:
- 10' @ 68-73% + 5' alternating 30" @ 95-100%
- 30" @ 68-73% + 5' @ 80%
- MS:
- 3x10' (3' Rest@ 75-80%) as 1st @85-90, 2nd @90-95, 3th @95-100%
- CD:
- 5-10' @ 65%
- Time: 1h 25m
- WU:
- 5-10' @ 75%
- MS:
- Long ride as 25' @ 75%, 30' @80%, 25' @ 85%,
- CD:
- 5-10' @ 65%
- Week 2Expand
- Time: 50m
- WU:
- 10' @ 68-73% + 5' alternating 20" @ 106> %
- 40" @ 68-73% + 5' @ 80%
- MS:
- 20x30" (30" Rest@ 68-73%) @ 95-100% + 5' @ 75-80%
- CD:
- 5-10' @ 65%
- Time: 50m
- WU:
- 10' @ 68-73% + 5' alternating 30" @ 95-100%
- 30" @ 68-73% + 5' @ 80%
- MS:
- 4x5' (1' Rest@ 75-80%) @ 95-100%
- CD:
- 5-10' @ 65%
- Time: 1h 00m
- WU:
- 10' @ 68-73% + 5' alternating 30" @ 95-100%
- 30" @ 68-73% + 5' @ 80%
- MS:
- 3x10' (3' Rest@ 75-80%) as 1st @85-90, 2nd @90-95, 3th @95-100%
- CD:
- 5-10' @ 65%
- Time: 1h 20m
- WU:
- 5-10' @ 75%
- MS:
- Long ride as 25' @ 75%, 30' @80%, 25' @ 85%
- CD:
- 5-10' @ 65%
- Week 3Expand
- Time: 40m
- WU:
- 10' @ 68-73% + 5' alternating 30" @ 95-100%
- 30" @ 68-73% + 5' @ 80%
- MS:
- 30 min all out test
- *For the 30min test start a bit easier for 5 min of you ‘think’ you could sustain for the entire duration. Then settle into the effort you can sustain for the next 20 min and finish as strong as you can for the last 5 min.
- CD: 5-10' @ 65%
- Time: 1h 00m
- WU:
- 5-10' @ 75%
- MS:
- 2x15' (5' Rest@ 68-73%) @ 85-90%
- CD:
- 5-10' @ 65%
- Time: 40m
- WU:
- 10' @ 68-73% + 5' alternating 20" @ 106> %
- 40" @ 68-73% + 5' @ 80%
- MS:
- 14x30" (30" Rest@ 68-73%) @ 100-105%
- CD:
- 5-10' @ 65%
- Time: 2h 20m
- WU:
- 5-10' @ 75%
- MS:
- Long ride as 30' @ 70%, 30' @77%, 30' @ 80%, 30' @ 85%
- CD:
- 5-10' @ 65%
- Week 4Expand
- Time: 50m
- WU:
- 10' @ 68-73% + 5' alternating 30" @ 95-100%
- 30" @ 68-73% + 5' @ 80%
- MS:
- 5x1' (1' Rest@ 68-73% FT) as 1-4 set @ 106> % and last one got as bit harder if you can + 15' @ 83-87%
- CD:
- 5-10' @ 65%
- Time: 1h 00m
- WU:
- 5-10' @ 75%
- MS:
- 4x10' (2.5' Rest@ 75-80%) 1&3@ 85%, 2&4 @90%
- CD:
- 5-10' @ 65%
- Time: 45m
- WU:
- 10' @ 68-73% + 5' alternating 20" @ 106> %
- 40" @ 68-73% + 5' @ 80%
- MS:
- 10x30" (30" Rest@ 75-80% FT) @ 100-106% + 10' @ 77-83%
- CD:
- 5-10' @ 65%
- Time: 2h 20m
- WU:
- 5-10' @ 75%
- MS:
- Long ride as 30' @ 70%, 30' @75%, 30' @ 80%, 30' @ 85%
- CD:
- 5-10' @ 65%
- Week 5Expand
- Time: 50m
- WU:
- 10' @ 68-73% + 5' alternating 30" @ 95-100%
- 30" @ 68-73% + 5' @ 80%
- MS:
- 5x1' (1' Rest@ 68-73%) as 1-4 set @ 106> % and last one got as bit harder if you can + 15' @ 83-87%
- CD:
- 5-10' @ 65%
- Time: 1h 00m
- WU:
- 5-10' @ 75%
- MS:
- Do 45' alternating 5' @86%, 5' @82%, 5' @90%
- CD:
- 5-10' @ 65%
- Time: 50m
- WU:
- 10' @ 68-73% + 5' alternating 20" @ 106> %
- 40" @ 68-73% + 5' @ 80%
- MS:
- 15x30" (30" Rest@ 75-80% FT) @100-106% + 10' @77-83%
- CD:
- 5-10' @ 65%
- Time: 2h 30m
- WU:
- 5-10' @ 75%
- MS:
- Long ride as 1 hr @83%, 1 hr @89%, 15' @95%
- CD:
- 5-10' @ 65%
- Week 6Expand
- Time: 50m
- WU:
- 10' @ 68-73% + 5' alternating 20" @ 106> %
- 40" @ 68-73% + 5' @ 80%
- MS:
- 5x4' (60" Rest@ 68-73%) @ 106> %
- CD:
- 5-10' @ 65%
- Time: 1h 00m
- WU:
- 5-10' @ 75%
- MS: 40' as 5' @78%, 5' @88%
- CD:
- 5-10' @ 65%
- Time: 55m
- WU:
- 10' @ 68-73% + 5' alternating 20" @ 106> %
- 40" @ 68-73% + 5' @ 80%
- MS:
- 20' as 2' @ 95-105%, 2' @ 68% - 73%
- CD:
- 5-10' @ 65%
- Time: 1h 00m
- WU:
- 5-10' @ 75%
- MS:
- 40' @ Easy 77%
- CD:
- 5-10' @ 65%
- Week 7Expand
- Time: 1h 00m
- WU:
- 10' @ 68-73% + 5' alternating 30" @ 95-100%
- 30" @ 68-73% + 5' @ 80%
- MS:
- 30 min all out test
- *For the 30min test start a bit easier for 5 min of you ‘think’ you could sustain for the entire duration. Then settle into the effort you can sustain for the next 20 min and finish as strong as you can for the last 5 min.
- CD: 5-10' @ 65%
- Time: 1h 00m
- WU:
- 5-10' @ 75%
- MS:
- 2x15' (5' Rest@ 68-73% FT) @ 85-90%
- CD:
- 5-10' @ 65%
- Time: 1h 00m
- WU:
- 10' @ 68-73% + 5' alternating 20" @ 106> %
- 40" @ 68-73% + 5' @ 80%
- MS:
- 14x30" (30" Rest@ 68-73%) @100-105%
- CD:
- 5-10' @ 65%
- Time: 2h 20m
- WU:
- 5-10' @ 75%
- MS:
- Long ride as 30' @ 70%, 30' @77%, 30' @ 80%, 30' @ 85%
- CD:
- 5-10' @ 65%
- Week 8Expand
- Time: 55m
- WU:
- 10' @ 68-73% + 5' alternating 30" @ 95-100%
- 30" @ 68-73% + 5' @ 80%
- MS:
- 6x4' (45" Rest@ 68-73% FT) @ 100-105% --during the last set, try pushing a bit harder--
- CD:
- 5-10' @ 65%
- Time: 55m
- WU:
- 5-10' @ 75%
- MS:
- 40' start @ 77% and every 5' increase effort by 5% (when you get to 100% start again until you complete time)
- CD:
- 5-10' @ 65%
- Time: 45m
- WU:
- 5-10' @ 75%
- MS: 3x8' (2' Rest@ 75-80%) @ 89-94%
- CD:
- 5-10' @ 65%
- Time: 2h 50m
- WU:
- 5-10' @ 75%
- MS:
- Long ride as 1 hr @83%, 1 hr @85%, 30' @90%
- CD:
- 5-10' @ 65%
- Week 9Expand
- Time: 55m
- WU:
- 10' @ 68-73% + 5' alternating 30" @ 95-100%
- 30" @ 68-73% + 5' @ 80%
- MS:
- 6x4' (45" Rest@ 68-73% FT) @ 100-105% --during the last set, try pushing a bit harder--
- CD: 5-10' @ 65%
- Time: 1h 00m
- WU:
- 5-10' @ 75%
- MS:
- Do 45' alternating 5' @84%, 5' @80%, 5' @90%,
- CD:
- 5-10' @ 65%
- Time: 50m
- WU:
- 5-10' @ 75%
- MS:
- 3x9' (2.5' Rest@ 75-80%) @ 90-94%
- CD:
- 5-10' @ 65%
- Time: 2h 50m
- WU:
- 5-10' @ 75%
- MS:
- Long ride as 1 hr @83%, 1 hr @86%, 15' @90%, 15' @94
- CD:
- 5-10' @ 65%
- Week 10Expand
- Time: 55m
- WU:
- 10' @ 68-73% + 5' alternating 30" @ 95-100%
- 30" @ 68-73% + 5' @ 80%
- MS:
- 6x4' (45" Rest@ 68-73% FT) @ 100-105% --during the last set, try pushing a bit harder--
- CD:
- 5-10' @ 65%
- Time: 55m
- WU:
- 5-10' @ 75%
- MS:
- 45' as 5' @77%, 5' @ 83%
- CD:
- 5-10' @ 65%
- Time: 55m
- WU:
- 5-10' @ 75%
- MS:
- 3x10' (3' Rest@ 75-80%) @ 94-100%
- CD:
- 5-10' @ 65%
- Time: 1h 00m
- WU:
- 5-10' @ 75%
- MS:
- 40' Easy @ 77%
- CD:
- 5-10' @ 65%
- Week 11Expand
- Time: 1h 00m
- WU:
- 10' @ 68-73% + 5' alternating 30" @ 95-100%
- 30" @ 68-73% + 5' @ 80%
- MS:
- 30 min all out test
- *For the 30min test start a bit easier for 5 min of you ‘think’ you could sustain for the entire duration. Then settle into the effort you can sustain for the next 20 min and finish as strong as you can for the last 5 min.
- CD:
- 5-10' @ 65%
- Time: 1h 00m
- WU:
- 5-10' @ 75%
- MS:
- 2x15' (5' Rest@ 68-73%) @ 85-90%
- CD:
- 5-10' @ 65%
- Time: 40m
- WU:
- 10' @ 68-73% + 5' alternating 20" @ 106> %
- 40" @ 68-73% + 5' @ 80%
- MS:
- 14x30" (30" Rest@ 68-73%) @ 100-105%
- CD:
- 5-10' @ 65%
- Time: 2h 20m
- WU:
- 5-10' @ 75%
- MS:
- Long ride as 30' @ 70%, 30' @77%, 30' @ 80%, 30' @ 85%
- CD:
- 5-10' @ 65%
- Week 12Expand
- Time: 1h 05m
- WU:
- 10' @ 68-73% + 5' alternating 30" @ 95-100%
- 30" @ 68-73% + 5' @ 80%
- MS:
- 3x10' (3' Rest@ 68-73%) @ 100-105%
- CD:
- 5-10' @ 65%
- Time: 55m
- WU:
- 5-10' @ 75%
- MS:
- 40' start @ 83% and every 5' increase power by 5% (when you get to 94% start again until you complete time)
- CD:
- 5-10' @ 65%
- Time: 1h 00m
- WU:
- 10' @ 68-73% + 5' alternating 30" @ 95-100%
- 30" @ 68-73% + 5' @ 80%
- MS:
- 2x15' (5' Rest @ 68-73%) @ 94-100%
- CD:
- 5-10' @ 65%
- Time: 3h 00m
- WU:
- 5-10' @ 75%
- MS:
- Long ride as 2:30 hr @77-83%, 15' @90%
- CD:
- 5-10' @ 65%
- Week 13Expand
- Time: 1h 10m
- WU:
- 10' @ 68-73% + 5' alternating 30" @ 95-100%
- 30" @ 68-73% + 5' @ 80%
- MS: 3x12'(2.5' Rest@ 68-73%) @ 100-105%
- CD:
- 5-10' @ 65%
- Time: 1h 00m
- WU: 5-10' @ 75%
- MS:
- Do 45' alternating 5' @87%, 5' @83%, 5' @90%
- CD:
- 5-10' @ 65%
- Time: 1h 05m
- WU:
- 10' @ 68-73% + 5' alternating 30" @ 95-100%
- 30" @ 68-73% + 5' @ 80%
- MS:
- 2x18'(4' Rest@ 75-80% FT) @ 94-100%
- CD:
- 5-10' @ 65%
- Time: 3h 00m
- WU:
- 5-10' @ 75%
- MS:
- Long ride as 2:30 hr @77-83%, 15' @90%
- CD:
- 5-10' @ 65%
- Week 14Expand
- Time: 1h 15m
- WU:
- 10' @ 68-73% + 5' alternating 30" @ 95-100%
- 30" @ 68-73% + 5' @ 80%
- MS:
- 4x10' (2' Rest@ 68-73%) @ 100-105%
- CD: 5-10' @ 65%
- Time: 55m
- WU:
- 5-10' @ 75%
- MS:
- 40' start @ 83% and every 5' increase power by 5% (when you get to 94% start again until you complete time)
- CD:
- 5-10' @ 65%
- Time: 1h 00m
- WU:
- 10' @ 68-73% + 5' alternating 30" @ 95-100%
- 30" @ 68-73% + 5' @ 80%
- MS:
- 2x20' (5' Rest@ 75-80%) @ 94-100%
- CD:
- 5-10' @ 65%
- Time: 3h 20m
- WU:
- 5-10' @ 75%
- MS:
- Long ride as 2:45 hr @77-83%, 15' @90%
- CD:
- 5-10' @ 65%
- Week 15Expand
- Time: 1h 15m
- WU:
- 10' @ 68-73% + 5' alternating 30" @ 95-100%
- 30" @ 68-73% + 5' @ 80%
- MS: 2x20' (2' Rest@ 68-73%) @ 100-105%
- CD:
- 5-10' @ 65%
- Time: 1h 00m
- WU:
- 5-10' @ 75%
- MS:
- 40' as 5' @77%, 5' @83%
- CD:
- 5-10' @ 65%
- Time: 55m
- WU:
- 5-10' @ 75%
- MS:
- 3x10' (3' Rest@ 75-80%) @ 94-100%
- CD:
- 5-10' @ 65%
- Time: 1h 00m
- WU:
- 5-10' @ 75%
- MS:
- 40' Easy @ 77%
- CD:
- 5-10' @ 65%
- Week 16Expand
- Time: 1h 00m
- WU:
- 10' @ 68-73% + 5' alternating 30" @ 95-100%
- 30" @ 68-73% + 5' @ 80%
- MS:
- 30 min all out test
- *For the 30min test start a bit easier for 5 min of you ‘think’ you could sustain for the entire duration. Then settle into the effort you can sustain for the next 20 min and finish as strong as you can for the last 5 min.
- CD:
- 5-10' @ 65%
- Time: 1h 00m
- WU:
- 5-10' @ 75%
- MS:
- 2x15' (5' Rest@ 68-73%) @ 85-90%
- CD:
- 5-10' @ 65%
- Time: 40m
- WU:
- 10' @ 68-73% + 5' alternating 20" @ 106> %
- 40" @ 68-73% + 5' @ 80%
- MS:
- 14x30" (30" Rest@ 68-73%) @ 100-105%
- CD:
- 5-10' @ 65%
- Time: 2h 20m
- WU:
- 5-10' @ 75%
- MS:
- Long ride as 30' @ 70%, 30' @77%, 30' @ 80%, 30' @ 85%
- CD:
- 5-10' @ 65%
Day 1 | Print Day |
Week goal: Get the body ready to handle the work ahead
See http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=... for full plan description.
Day 2 | Print Day |
Day 3 | Print Day |
Day 4 | Print Day |
Day 5 | Print Day |
Day 6 | Print Day |
Day 7 | Print Day |
Day 8 | Print Day |
Week goal: Get the body ready to handle the work ahead
Day 9 | Print Day |
Day 10 | Print Day |
Day 11 | Print Day |
Day 12 | Print Day |
Day 13 | Print Day |
Day 14 | Print Day |
Day 15 | Print Day |
Week Goal: Improve Maximal Aerobic Capacity & Test Week
Day 16 | Print Day |
Day 17 | Print Day |
Day 18 | Print Day |
Day 19 | Print Day |
Day 20 | Print Day |
Day 21 | Print Day |
Day 22 | Print Day |
Week Goal: Improve Maximal Aerobic Capacity
Day 23 | Print Day |
Day 24 | Print Day |
Day 25 | Print Day |
Day 26 | Print Day |
Day 27 | Print Day |
Day 28 | Print Day |
Day 29 | Print Day |
Week Goal: Improve Maximal Aerobic Capacity
Day 30 | Print Day |
Day 31 | Print Day |
Day 32 | Print Day |
Day 33 | Print Day |
Day 34 | Print Day |
Day 35 | Print Day |
Day 36 | Print Day |
Week Goal: Improve Slow Glycolysis - Unload Week
Day 37 | Print Day |
Day 38 | Print Day |
Day 39 | Print Day |
Day 40 | Print Day |
Day 41 | Print Day |
Day 42 | Print Day |
Day 43 | Print Day |
Week Goal: Improve Slow Glycolycis - Test Week
Day 44 | Print Day |
Day 45 | Print Day |
Day 46 | Print Day |
Day 47 | Print Day |
Day 48 | Print Day |
Day 49 | Print Day |
Day 50 | Print Day |
Week Goal: Improve Slow Glycolysis
Day 51 | Print Day |
Day 52 | Print Day |
Day 53 | Print Day |
Day 54 | Print Day |
Day 55 | Print Day |
Day 56 | Print Day |
Day 57 | Print Day |
Week Goal: Improve Slow Glycolysis
Day 58 | Print Day |
Day 59 | Print Day |
Day 60 | Print Day |
Day 61 | Print Day |
Day 62 | Print Day |
Day 63 | Print Day |
Day 64 | Print Day |
Week Goal: Improve Slow Glycolysis - Unload Week
Day 65 | Print Day |
Day 66 | Print Day |
Day 67 | Print Day |
Day 68 | Print Day |
Day 69 | Print Day |
Day 70 | Print Day |
Day 71 | Print Day |
Week Goal: Improve your critical power - Test Week
Day 72 | Print Day |
Day 73 | Print Day |
Day 74 | Print Day |
Day 75 | Print Day |
Day 76 | Print Day |
Day 77 | Print Day |
Day 78 | Print Day |
Week Goal: Improve your critical power
Day 79 | Print Day |
Day 80 | Print Day |
Day 81 | Print Day |
Day 82 | Print Day |
Day 83 | Print Day |
Day 84 | Print Day |
Day 85 | Print Day |
Week Goal: Improve your critical power
Day 86 | Print Day |
Day 87 | Print Day |
Day 88 | Print Day |
Day 89 | Print Day |
Day 90 | Print Day |
Day 91 | Print Day |
Day 92 | Print Day |
Week Goal: Improve your critical power
Day 93 | Print Day |
Day 94 | Print Day |
Day 95 | Print Day |
Day 96 | Print Day |
Day 97 | Print Day |
Day 98 | Print Day |
Day 99 | Print Day |
Week Goal: Improve your critical power - Unload Week
Day 100 | Print Day |
Day 101 | Print Day |
Day 102 | Print Day |
Day 103 | Print Day |
Day 104 | Print Day |
Day 105 | Print Day |
Day 106 | Print Day |
Week Goal: Improve your critical power - Test Week
Day 107 | Print Day |
Day 108 | Print Day |
Day 109 | Print Day |
Day 110 | Print Day |
Day 111 | Print Day |
Day 112 | Print Day |
Wk #1 | Monday 45m | Tuesday | Wednesday 50m | Thursday | Friday 1h 00m | Saturday 1h 25m | Sunday | Week Total 4h 00m |
Wk #2 | Monday 50m | Tuesday | Wednesday 50m | Thursday | Friday 1h 00m | Saturday 1h 20m | Sunday | Week Total 4h 00m |
Wk #3 | Monday 40m | Tuesday | Wednesday 1h 00m | Thursday | Friday 40m | Saturday 2h 20m | Sunday | Week Total 4h 40m |
Wk #4 | Monday 50m | Tuesday | Wednesday 1h 00m | Thursday | Friday 45m | Saturday 2h 20m | Sunday | Week Total 4h 55m |
Month 1 totals
Wk #5 | Monday 50m | Tuesday | Wednesday 1h 00m | Thursday | Friday 50m | Saturday 2h 30m | Sunday | Week Total 5h 10m |
Wk #6 | Monday 50m | Tuesday | Wednesday 1h 00m | Thursday | Friday 55m | Saturday 1h 00m | Sunday | Week Total 3h 45m |
Wk #7 | Monday 1h 00m | Tuesday | Wednesday 1h 00m | Thursday | Friday 1h 00m | Saturday 2h 20m | Sunday | Week Total 5h 20m |
Wk #8 | Monday 55m | Tuesday | Wednesday 55m | Thursday | Friday 45m | Saturday 2h 50m | Sunday | Week Total 5h 25m |
Month 2 totals
Wk #9 | Monday 55m | Tuesday | Wednesday 1h 00m | Thursday | Friday 50m | Saturday 2h 50m | Sunday | Week Total 5h 35m |
Wk #10 | Monday 55m | Tuesday | Wednesday 55m | Thursday | Friday 55m | Saturday 1h 00m | Sunday | Week Total 3h 45m |
Wk #11 | Monday 1h 00m | Tuesday | Wednesday 1h 00m | Thursday | Friday 40m | Saturday 2h 20m | Sunday | Week Total 5h 00m |
Wk #12 | Monday 1h 05m | Tuesday | Wednesday 55m | Thursday | Friday 1h 00m | Saturday 3h 00m | Sunday | Week Total 6h 00m |
Month 3 totals
Wk #13 | Monday 1h 10m | Tuesday | Wednesday 1h 00m | Thursday | Friday 1h 05m | Saturday 3h 00m | Sunday | Week Total 6h 15m |
Wk #14 | Monday 1h 15m | Tuesday | Wednesday 55m | Thursday | Friday 1h 00m | Saturday 3h 20m | Sunday | Week Total 6h 30m |
Wk #15 | Monday 1h 15m | Tuesday | Wednesday 1h 00m | Thursday | Friday 55m | Saturday 1h 00m | Sunday | Week Total 4h 10m |
Wk #16 | Monday 1h 00m | Tuesday | Wednesday 1h 00m | Thursday | Friday 40m | Saturday 2h 20m | Sunday | Week Total 5h 00m |
Print Winter Cycling Plan - 16 Weeks
Power and HR Zone Calculator
Heart Rate Version - Full Plan
Powermeter Version - Full Plan
The Cycling plan is a general cycling program geared to help triathletes and cyclists improve their Critical Power over a 16 week period.
The Critical Power (CP) is based on the work of Monod and Scherrer developed on 1965 and refer to a power level that could be sustained for “a very long time without fatigue.”
Though this model has it limitations, it allows you to predict with reasonably accuracy the average power that the athlete could sustain up to 60 minutes via short maximal efforts (longer than 3 minutes and shorter than 30minutes); CP intimately relates to Maximum Lactate Steady State (MLSS).
MLSS is defined as the highest steady state exercise level one can maintain while also maintaining equilibrium between the elimination of blood lactate and the diffusion of lactate into the blood. The reason why this is important is because MLSS is an excellent tool for assessing fitness level, predicting endurance performance, and designing training programs.
More often than not athletes/coaches use the term Lactate Threshold though in most instances they are referring to MLSS. A great read to understand the difference between these terms is Philip Skiba’s Understanding Threshold.
The use of the CP model enables the athlete to perform non-invasive testing to determine their CP which in order to perform specific training to increase it and track performance over time.
By knowing your CP athletes can also develop pacing and fueling strategies and predict performance. Also, this is perhaps, the most important training adaptations for all endurance athletes racing from sprints to Ironman; the bottom line is: if you increase your CP it will allow you to go faster!
Is the program for me?
This is general plan that can be followed by most athletes. It can is adjusted based on your current fitness level which is determined via the testing weeks. Based on that the athletes can progress based on their needs but it is important to remember:
Do I need a power meter?
While the plan is designed to increase your critical power and using a power meter will make following the plan a somehow easier, it is not necessary. The plan has a version for those
training with a power meter and one for those training either using a Heart Rate Monitor (HR) or using Rate of Perceived Exertion (RPE).
Bear mind using HR has its limitations hence read the important notes sections to learn how to adjust some of the sessions to match your needs and make it easier to follow.
What else do I need?
The plan can be perform indoors (on a trainer, rollers, etc.) or outdoors. The durations of most sessions is relatively short (~1 hr) because the sessions are rather intense and it assumes most of this sessions will be perform indoors. If you do some of your riding outdoors you can adjust some of the sessions by doing the intervals longer and the intensity easier.
For the program you need a bike/trainer-roller or it can be done on a spinning bike (or another variation), after all, any training is better than no training! You will need a power meter, HR or just do it by RPE. If indoors, you will also need a cooling system (fans, windows, AC, all) as failing to do so can hinder your ability to perform. Finally it is wise to have plenty of fluids handy and a towel.
Plan Support
This plan is only supported by the Winter Cycling Training Group - Join the group to ask questions.
Important Notes
Download the Power and HR Zone Calculator
How to read a Power based training session
WU:
10' @ 65-70%FT + 5' alternating 20 " @ 110-115% FT
40" @ 65-70% + 5'@ 75% T
MS:
20x30" (30" 65-70% FT ) @ 95-97% + 5' @ 70-75%
CD:
5-10'@ 60-65%FT
Do Warm up as 10 min at 65-70% of your Critical Power (CP), then ride 5 min alternating 20 seconds at 110-115% of your CP followed by 40 seconds at 65-70%, after you complete that do 5 min at 75% of CP.
Move to the Main Set: do 20 sets of 30 seconds at 95-97% of CP with 30 seconds at 65-70% of CP as
recovery (Total 20 min), when completed do 5 minutes at 70-75% of CP.
Cool down: ride 5 to 10 min at 60-65% of CP --- You are Done!
How to read a Heart-rate based training session
WU:
10'@ 68-73%+ 5' alternating 30" @ 95-100%
30" @ 68-73% + 5'@ 80%
MS:
20x30" (30" 68-73% ) @ 95-100% + 5' @75-80%
CD:
5-10'@ 65%
Do Warm up as 10 min at 68-73% of your Threshold Heart Rate (THR), then ride 5 min alternating 20 seconds at 106% or higher of your THR followed by 40 seconds at 68-73%, after you complete that do 5 min at 80% of THR
Move to the Main Set: do 20 sets of 30 seconds at 95-100% of THR with 30 seconds at 68-73% of THR as recovery (Total 20 min), when completed do 5 minutes at 80% of THR.
Cool down: ride 5 to 10 min at 65% or lower of THR --- You are Done!
How to do the tests
With Power - 20 and 5 Minute Maximal Tests
*On testing days, make sure to fuel properly and be relatively rested. It would be wise to take it easy the day before. Always test under the same or very similar conditions – same tire pressure, same time of the day, if indoors, same resistance. If outdoors, use the same venue, etc.
For both tests; remember that the goal for the test is to ride as hard as possible but at the same time at a pace which allows you to complete the entire test. It is wiser to start easy and build up your effort finishing strong.
A simple pacing strategy is:
Make sure you calibrate you power meter before the test, your trainer set up is in the same (or very similar conditions for all testing), enough fluids, a towel and the most important; you have to have fan(s) or some sort of cooling system as over heating can impact your testing negatively.
The average power for both tests is what we'll use to calculate your Critical Power and your training levels will be percentages of that. It is very important that you should finish knowing you gave it everything you had.
With Heart Rate Monitor
Remember that the goal of the test is for you to ride as fast as possible but at a pace which allows you to complete the entire 30 min test. Record your heart rate for the entire test and the average is what you’ll use to calculate your Threshold Heart Rate (THR). It is very important that you should finish knowing you gave it everything you had. Make sure your trainer is properly set up; you have a cooling system, enough fluids and a towel.
A simple pacing strategy is:
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