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KInetic Cycle Coaching High Intensity BLOCK Training - 4 week plan linked to Podcast #23

Browse More Plans

KInetic Cycle Coaching High Intensity BLOCK Training - 4 week plan linked to Podcast #23

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
4.92 (12)

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

This is a basic 4 week High Intensity Plan to move up VO2 power over 4 weeks.

ALL workouts are under 60 mins

Total time per week is no more than 6 hours

You can add more time with zone 2 time or repeating some workouts and creating split sessions based on info in podcast #23

How it Works

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Track Your Progress

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Training Plan Sample Week

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

DATA Collection #1 - The CV TEST

Bike00:10:008 TSSStructured Workout
The CV test is 10 mins at 70% of your FTP

You record heart rate at


start
end

and

average

compare data at the end of the month
Details

DATA Collection #2 5 min VO2 TEST

Bike00:34:3042 TSSStructured Workout
FULL gas 5 min effort

use the power average as your base VO2 power

You will retest at the end

after the 10 min CV test you can go straight into warm up and capture the 5 mins


You can follow your standard warm up and do the one attached

ps your VO2 power is approx 106-120% of your present FTP
Details
Tuesday

#1: 5 mins in 30 secs

Bike00:35:0031 TSSStructured Workout
3 blocks of 5 mins

Each block = 4 x 30 secs HARD - aim for >120%

you have 1 min off between each effort and then 2 mins between the blocks

take longer in cool down if you need it
Details
Wednesday

The Spike Spinner. #30 secs

Bike00:30:0022 TSSStructured Workout
In this effort you smash 4 x 30 secs as hard as you can - you should be aiming for new 30 sec peak power best.

3 mins recovery

spin through cool down
Details

The Split Spinner in zone 1-2

Bike01:00:0049 TSSStructured Workout
Easy spinning - BUT you must ride

You control the time and the DAY this is done.

You can have more split days and have them at reduced time

follow notes in podcast #23
Details
Thursday

KEY workout

Bike00:56:0066 TSSStructured Workout
You are ready now to push

5 x 1 min aiming for 120% at least

30 secs recovery

each block goes just over 5 mins. Go super easy in the recovery between the min efforts
Details
Friday

The recovery spin

Bike00:30:0023 TSSStructured Workout
EASY spinning (rest up if you want)
Details
Saturday

The 5 mins PUSHER at 95% of 5 min power

Bike00:52:0052 TSSStructured Workout
Now we split the 5 mins int sub threshold and threshold

I want you to aim for 3 mins at 80-90% and push into 2 mins at 100-110% FTP or just above your 5 min power - can you do it - of course you can
Details
Sunday

The Spinner in zone 1-2

Bike01:00:0049 TSSStructured Workout
Easy spinning - BUT you must ride
Details

Sunday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x8
06:06:00 01:00:00
Workouts Per Week Weekly Average Longest Workout
Bike Bike
06:06:00 01:00:00

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

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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  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • 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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