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Bulletproof Cyclist - Week 1 - 12 - Under 6 Hours/Week

Browse More Plans

Bulletproof Cyclist - Week 1 - 12 - Under 6 Hours/Week

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Scott Maclean

All plans by this Coach
5 (6)

Length

12 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Training Plan for under 6 hours a week

You will find supporting videos inside the Plan to guide you with testing and training

Inside the community I will share weekly training on various topics such as reviewing sessions inside Training Peaks. This will help support your journey

In the community classroom you will find lots of videos and materials to support you

Inside the weekly Q&A session can you ask or submit any questions you have

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Sample Workouts - Week 100
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

No Planned Workouts

No content
No detail
Tuesday

MAP Test

Bike00:50:0065 TSSStructured Workout
PLEASE WATCH the Video below and then follow up with the course section inside the classroom titled

How To Create and Review Your MAP Test

WATCH this video first so you can navigate to the section

https://www.loom.com/share/e97bc7e9e36943a4b9f55e5891c8b263?sid=2740d76e-72a6-4a0b-9835-e300a59ee0af


Also ask questions in Community to get best advice if you still unsure

Coach Scott will help you personally get this test set up correctly

YOU must keep the format as it is and start at 50% of your present FTP or what you think is close to and then just adjust each step to be 25w of an increase. You have to have at 24-26w of an increase due to the value of your FTP but that is ok
Details
Wednesday

Midweek Rest or Easy Spin

Bike00:30:0018 TSSStructured Workout
This can be a time to recovery or spin - decide what is needed based on your weekend activity.
Details
Thursday

BCC - VO2 Max Stretch & Squeeze #1

Bike00:51:3051 TSSStructured Workout
In this effort you have 4 main blocks and we start to squeeze and stretch of the recovery phase during blocks 3 and 4

You start with 10 mins warm up - PLEASE take longer if want but just ease into the first efforts The 3 x 20 secs with 40 secs easy is part of the warm up!


Block 1: 6 x 30 secs at Z5 with 30 secs recovery

2 mins off

Block 2: 6 x 30 secs at Z5 with 30 secs recovery

2 mins off

Block 3: 3 x 30 secs at Z5 with 15 secs recovery then 3 x 30 secs at Z5 with 30 secs recovery

Block 4: 3 x 30 secs at Z5 with 15 secs recovery then 3 x 30 secs at Z5 with 30 secs recovery

Enjoy

10 mins minimum cool down spin - add more spinning if you have time but keep it steady
Details
Friday

REST Day....

Rest
Rest day

You know the importance of it so aim to implement strategies that your learning on the course with regards to your N.H.S.S

Continue with any stretches or gentle core drills today but avoid any lifting drills.
Details
Saturday

Zone 2 Spinner. Spin and Enjoy

Bike02:00:0086 TSSStructured Workout
You can control the time to suit you BUT focus on control

If you missed one of the key workouts during the week then you can always flip them into today OR create a clean and dirty ride
Details
Sunday

Zone 2 Spinner OR REST. Spin and Enjoy

Bike01:30:0063 TSSStructured Workout
This may be a rest day or more spinning (which means that Monday will be a rest day)

Make it work around your schedule and make sure you recover!
Details

Monday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
05:35:00 03:00:00
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike Bike
05:35:00 03:00:00
Rest Day Off
—— ——

Training Load By Week


Scott Maclean

Kinetic Cycle Coaching

Scott Maclean is an international level coach and bike fitter with over 30 years experience. Coach Scott has a proven track record that spans the full spectrum of cycling levels and abilities that stretches from Olympic athletes to absolute beginners.
Scott works with all age groups and offers one to one personalised coaching and training, club and team coaching seminars, training camps, bike fits, DNA testing, nutritional planning and motivational support.

View all Training Plans by this Coach
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  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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