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4 week Boredom Buster! - Advanced v1.0 - Indoor cycling - 4x/ week - no two workouts the same

Browse More Plans

4 week Boredom Buster! - Advanced v1.0 - Indoor cycling - 4x/ week - no two workouts the same

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Darian Silk

All plans by this Coach

Length

4 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

Are you looking for some new workouts to break up your indoor trainer routine?

This plan contains a 4 week block of 4 rides per week. The weekday rides are 60-90min long and the weekend ride is 1.5-2hours long.

NO TWO RIDES ARE THE SAME!

There are full written descriptions of all workouts, but they can also be integrated with smart trainers through compatible online training platforms (such as TrainerRoad, Zwift etc.) which are able to integrate TrainingPeaks workouts. Please see the TrainingPeaks website for more technical information.

This plan is designed for athletes are already riding several times a week but are looking for a way to spice up their training. Familiarity with indoor training and cycling terminology will be helpful. There is very little time given to acclimation to the training load in this training program.

If you are new to indoor cycling training I recommend that you start with my 12-week intermediate or beginner training programs to ramp you up to the fitness needed for this 4-week block.

Full coaching support is also available for this program. Email darian@teamatomica.com for more info.

How it Works

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Training Plan Sample Week

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

Bike test

Bike00:55:0060 TSSStructured Workout
Fitness Test
WU: 10min easy
Set 1: 4x60s Spin up/45s easy. Pedaling in an easy gear, Increase your cadence every 15s for one minute.
Set 2: 4x30s hard/30s easy spin. Build the intensity from 1 to 4
Set 3: Over a course with limited traffic, stops or wind, ride as hard as you can for 20min. Record: Average and peak: power, speed, HR and cadence as well as total distance traveled.
This should be a course you have easy access to.
Results here can be used to recalibrate your zones.
CD: 10 min easy spin in Zone 1
Details
Tuesday

No Planned Workouts

No content
No detail
Wednesday

Intensive Endurance

Bike01:00:0041 TSSStructured Workout
Start at a steady pace in Zone 2. Keep your pedaling cadence between 80-95 RPM.
Include 4-6 “surges” during the ride. Increase your intensity to low Zone 3 for 2-4 minutes then go back down to Zone 2. Allow about 6-10 minutes between surges.
This can be done indoors or outdoors on a course with small, rolling hills. If done outdoors you can use the hills as “surges” by maintaining your speed when climbing them.
Details
Thursday

No Planned Workouts

No content
No detail
Friday

Aerobic Intervals

Bike01:00:0084 TSSStructured Workout
Aerobic Intervals:
WU: 10min at 80-90rpm. Start in your easiest gear at a comfortable cadence. Increase one gear per minute while maintaining a constant cadence.
Set #1: 3x(30s “surge” to Zone 5-6; 60s spin easy after each)
Main Set:
6x 4min in Zone 5; 90s rest after each.
Cadence at 85-95rpm.
CD: Ride for ~10min easy in Zone 1-2
Details
Saturday

Intensity and duration pyramids #2

Bike01:30:0093 TSSStructured Workout
This workout plays with the concept of the pyramid. You start with some intensity pyramids which will take you above threshold and even above VO2max effort - in short, you will end up working very hard during some of these.

The pyramid concept the switches up, where the steps in the pyramid are build around changes in duration of each step but are all at the same intensity. This should be around a mid-zone 3 (tempo) effort. You may have to adjust exactly what this is based on how fatigued you are from the first part of the workout. You can work in lower Zone 3 if you are really tired. It would be better to do that and be able to be consistent with your effort across all the Zone 3 intervals rather than starting too hard on the first Zone 3 interval and having to slow down as the workout goes on.
Details
Sunday

No Planned Workouts

No content
No detail

Thursday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
05:14:00 02:00:00
Workouts Per Week Weekly Average Longest Workout
Bike Bike
05:14:00 02:00:00

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Darian Silk

Team Atomica

Darian Silk is a coach for Team Atomica coaching and consulting – one of Toronto’s largest and most dynamic endurance training clubs. He has been coaching endurance athletes since 2006. His online programs include full-service coaching, video analysis of swimming and running as well as training plan design and consultation. For those located in the Toronto area he offers 1-on-1 and group coached swim and run programs as well as in-person swim video analysis.

View all Training Plans by this Coach
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  • 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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