Plan Overview
20 Week Endurance Event Plan
Duration: 20 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 allowing you 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 within each phase of the plan will focus on:
Block 1 - Endurance Build Phase
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
Block 2 - Power Strength Phase
Session 1 - "Mountain Goat" intervals where you will work at a lower cadence and high resistance to improve your strength and build muscular endurance. The session concludes with 3 anaerobic power sprints.
Session 1 - Mountain Goat Session Structure
Session 2 - Longer sweetspot strength (90-92% of FTP) intervals, and Mountain goat intervals (110% of FTP) on heavy resistance with low cadence to develop strength. The session concludes with explosive power sprints at VO2 intensity (120% of FTP).
Session 2 - Climb Faster Session Structure
Block 3 - Strength Phase
Session 1 - Sub-threshold climbing intervals with increasing resistance to boost climbing strength and endurance. Concludes with two short steep climbs, accelerating at the end to simulate powering over the top or around a switchback.
Session 1 - Stamina Climber Session Structure
Session 2 - A 21 minute climb with a variety of intensities for different durations to improve your climbing stamina and muscular power. The session concludes with a final climbing interval at low cadence to improve your climbing strength.
Session 2 - Pyramid Climber Session Structure
Training zone key
Session Overview
The training sessions in this plan will be structured and progressive. The 2 weekly compulsory sessions within each phase of the plan will focus on:
Block 1 - Endurance Build Phase
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
Block 2 - Power Strength Phase
Session 1 - "Mountain Goat" intervals where you will work at a lower cadence and high resistance to improve your strength and build muscular endurance. The session concludes with 3 anaerobic power sprints.
Session 1 - Mountain Goat Session Structure
Session 2 - Longer sweetspot strength (90-92% of FTP) intervals, and Mountain goat intervals (110% of FTP) on heavy resistance with low cadence to develop strength. The session concludes with explosive power sprints at VO2 intensity (120% of FTP).
Session 2 - Climb Faster Session Structure
Block 3 - Strength Phase
Session 1 - Sub-threshold climbing intervals with increasing resistance to boost climbing strength and endurance. Concludes with two short steep climbs, accelerating at the end to simulate powering over the top or around a switchback.
Session 1 - Stamina Climber Session Structure
Session 2 - A 21 minute climb with a variety of intensities for different durations to improve your climbing stamina and muscular power. The session concludes with a final climbing interval at low cadence to improve your climbing strength.
Session 2 - Pyramid Climber 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:
20 Weeks
Frequency:
From 5 Hours/Week
Suitable:
All Levels
