Plan Overview
12 Week Endurance Event Plan
Duration: 12 weeks
Frequency: From 5 hours a week
Suitable For: All level of riders preparing for an endurance event as training will be tailored to individual training zones and target event distance
Benefits:
- Increased cycling fitness to sustain a higher power output for longer
- Improved lactate threshold to push harder before feeling significant fatigue
- Better aerobic capabilities to ride at a higher power output with greater efficiency
Session Overview
The training sessions in this plan will be structured and progressive. The 2 weekly compulsory sessions in the main block of this plan will focus on:
Session 1 - Sweetspot intervals with a short threshold acceleration to finish to help improve stamina and enhance your pacing. The session will conclude with three above threshold efforts at a low cadence to improve your leg strength.
Session 1 - Sweetspot Builder Session Structure
Session 2 - Under and over intervals at sweetspot (90-92% of FTP), FTP score and 105% of FTP to get your body used to lactate build-up. The session will conclude with some short VO2 pace bursts to improve your FTP and maximal power output.
Session 2 - Over and Unders Session Structure
Training zone key
Session Overview
The training sessions in this plan will be structured and progressive. The 2 weekly compulsory sessions in the main block of this plan will focus on:
Session 1 - Sweetspot intervals with a short threshold acceleration to finish to help improve stamina and enhance your pacing. The session will conclude with three above threshold efforts at a low cadence to improve your leg strength.
Session 1 - Sweetspot Builder Session Structure
Session 2 - Under and over intervals at sweetspot (90-92% of FTP), FTP score and 105% of FTP to get your body used to lactate build-up. The session will conclude with some short VO2 pace bursts to improve your FTP and maximal power output.
Session 2 - Over and Unders Session Structure
Training zone key
Training Frequency
Training Frequency
Equipment Needed
Heart Rate Monitor
(Recommended)
Power Meter
(Recommended)
Exercise Mat
(Recommended)
If you don't have the recommended equipment, don't worry! There are always alternatives you can use.
* Must be able to project speed, power and cadence
** Access to a PC, MAC or tablet to download the software and A USB ANT + receiver (Windows) or via the internal Bluetooth (Mac, iPad, and most Android tablets).
Equipment Needed
Heart Rate Monitor
(Recommended)
Power Meter
(Recommended)
Exercise Mat
(Recommended)
* Must be able to project speed, power and cadence
** Access to a PC, MAC or tablet to download the software and a USB ANT + receiver (Windows) or via the internal Bluetooth (Mac, iPad, and most Android tablets).
If you don't have the recommended equipment listed, don't worry! There are always alternatives you can use.
Equipment Needed
Heart Rate Monitor
(Recommended)
Power Meter
(Recommended)
Exercise Mat
(Recommended)
If you don't have the recommended equipment, don't worry! There are always alternatives you can use.
* Must be able to project speed, power and cadence
** Access to a PC, MAC or tablet to download the software and A USB ANT + receiver (Windows) or via the internal Bluetooth (Mac, iPad, and most Android tablets).
Duration:
12 Weeks
Frequency:
From 5 Hours/Week
Suitable:
All Levels
