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RV Block Periodisation, 15 Hours (4 Weeks)

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RV Block Periodisation, 15 Hours (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.

Author

Roberto Vukovic

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

This plan combines the studies that investigated the effect of block periodization on endurance performance and cycling in particular. Compared to traditional periodization in a mesocycle, the initial block week is overloaded with 5 HIT sessions. In the remaining weeks, however, you will only have 1x HIT session weekly. In addition, strength training is adapted to the on the bike work. Fueling guidelines will help you eat your carbs to get the most out of every workout.

This plan works either to overcome a performance plateau, arrive in the best shape ever at your goal race, or increase your fitness level. If you go for block periodization before your A-Race place this plan at least a month out of your goal race. That being said, the plan works for most cycling disciplines including road, gravel, mtb, or cyclocross.

Due to my standards, this plan is based on science and results-proven practice. Embrace the suffering!

How it Works

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Training Plan Sample Week

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

No Planned Workouts

No content
No detail
Tuesday

HIT Intervals 5x4min

Bike01:11:0084 TSSStructured Workout
This workout is made to target your maximum oxygen uptake. The goal of HIT intervals is to accumulate >10 minutes at above 90% of your VO2max and improve muscle buffer and lactate removal capacity. The power range is just a suggestion, so try to hit the highest average power across all sets. Practice will help you get good at pacing. Avoid blowing up halfway through the efforts. While you can do these efforts on any terrain, I suggest doing them uphill because it's easier to hit higher power numbers and do them more consistently. Choose your preferred cadence. RPE should be 8-9 out of 10. The efforts should not feel all out. A reps in reserve approach is applied, meaning you should feel like you could complete 1 or 2 more intervals.
Details
Wednesday

HIT Intervals 6x3min

Bike02:00:00112 TSSStructured Workout
This workout is made to target your maximum oxygen uptake. The goal of HIT intervals is to accumulate >10 minutes at above 90% of your VO2max and improve muscle buffer and lactate removal capacity. The power range is just a suggestion, so try to hit the highest average power across all sets. Practice will help you get good at pacing. Avoid blowing up halfway through the efforts. While you can do these efforts on any terrain, I suggest doing them uphill because it's easier to hit higher power numbers and do them more consistently. Choose your preferred cadence. RPE should be 8-9 out of 10. The efforts should not feel all out. A reps in reserve approach is applied, meaning you should feel like you could complete 1 or 2 more intervals.
Details
Thursday

HIT Intervals 6x3min

Bike02:00:00112 TSSStructured Workout
This workout is made to target your maximum oxygen uptake. The goal of HIT intervals is to accumulate >10 minutes at above 90% of your VO2max and improve muscle buffer and lactate removal capacity. The power range is just a suggestion, so try to hit the highest average power across all sets. Practice will help you get good at pacing. Avoid blowing up halfway through the efforts. While you can do these efforts on any terrain, I suggest doing them uphill because it's easier to hit higher power numbers and do them more consistently. Choose your preferred cadence. RPE should be 8-9 out of 10. The efforts should not feel all out. A reps in reserve approach is applied, meaning you should feel like you could complete 1 or 2 more intervals.
Details
Friday

Recovery Ride 1h

Bike01:00:0019 TSSStructured Workout
Recovery rides help you stay in the rhythm of pedaling while adding no further stress to your muscles due to the low intensity.

A huge benefit of recovery rides is the social and mental aspect. For example, you go out for a ride and stop at your favorite cafe with friends. Chances are, you will feel physically and mentally fresher.
Details

Massage-Gun + Mobility

Other00:10:00
Do some light massage gun on your legs and perform a short mobility routine. The best mobility routine is the one you do.
Find some useful resources down below. 5-10 minutes total should get the job done. This is a time-efficient way to implement some recovery and well-being strategies in your day-to-day life.

5-minute mobility routine (can be done any time of the day):
https://www.youtube.com/watch?v=cacwri2wio4&t=0s
Details
Saturday

Intermittent Intervals 3x10x30/30

Bike02:00:00122 TSSStructured Workout
Intermittent or VO2max short Intervals are alternating surges of high intensity with periods of low intensity. This is either done at a 1:1 or 2:1 work-to-rest ratio. The goal is to reach and sustain >90% of VO2max and train your muscle buffer and lactate removal capacity. Pace yourself so you don't blow up halfway through the sets. Maintain the prescribed intensity during 30 second rest bouts. Choose your preferred cadence.
Details
Sunday

Threshold Intervals 2x20min

Bike03:30:00178 TSSStructured Workout
Threshold intervals aim to increase your second lactate threshold power (LT2) and increase the time you can tolerate riding at that power. As determined by your field test, threshold intervals are the highest power output, where long sustained efforts are still manageable. Therefore, choose a climb or road you can ride uninterrupted and ride at your preferred cadence. Your level of fitness will dictate the total time at intensity. RPE should be 6-7 out of 10 at threshold. Heart rate usually falls between 85-87% of your maxHR.

PERFORM 2x15 second all-out sprints in the last 30-40 minutes of the ride. Recover for 5 minutes or more between sprints.
Details

Thursday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x6
11:25:00 05:00:00
Other x1
00:10:00 00:10:00
Strength x1
00:22:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
Bike Bike
11:25:00 05:00:00
Other Other
00:10:00 00:10:00
Strength Strength
00:22:00 00:30:00

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Roberto Vukovic

RV Mediahouse

I’m a cycling coach and elite-level bike racer based in Duesseldorf, Germany. Being lucky to race pros like Mark Cavendish and others, I gained lots of experience in professional road cycling. Based on this, I keep a simple coaching philosophy — look at what the science has to say and what world-class athletes do. As a result, the training plans I create are science-based, pragmatic, and simple to follow. No bias, just proven strategies elite-athletes use for decades.

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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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