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🏆 Push Limits: 8-Wk Muscular Endurance Plan + FREE Coaching access!

Browse More Plans

🏆 Push Limits: 8-Wk Muscular Endurance Plan + FREE Coaching access!

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Dr. Thomas Mortelmans

All plans by this Coach

Length

8 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

Boost Your Endurance: 8-Week Advanced Muscular Endurance Training Plan

Ready to extend your time to exertion and elevate your cycling performance? Our 8-Week Advanced Muscular Endurance Training Plan is your ultimate solution! Compatible with Zwift, Wahoo, Garmin, MyWhoosh, and Rouvy, this plan offers expert guidance to significantly increase your endurance at and around your Functional Threshold Power (FTP).

Comprehensive Training Plan Overview

Embark on a strategic journey with our meticulously designed 8-week program. Suitable for cyclists of all levels, this plan provides a detailed two-phase approach to maximize endurance and sustainable power.

Phase 1: Sweet Spot and Steady-State Workouts (Weeks 1-4)

Kickstart your journey with four weeks of sweet spot and steady-state training. These sessions are crucial for building a robust aerobic foundation, enhancing muscular endurance, and extending your time to exertion at moderate to high intensities.

Phase 2: Over-Under / Threshold Workouts (Weeks 5-8)

Push your limits in the final four weeks with over-under workouts designed to improve lactate clearance and performance at threshold. Focus on workouts that alternate between efforts just above and just below your lactate threshold to significantly boost your ability to sustain power for longer durations.

Why Choose Our Training Plan?

Affordable and Accessible

We believe in providing high-quality training solutions that are affordable and accessible, ensuring every cyclist can reach their potential without financial barriers.

Evidence-Based Techniques

Our workouts are crafted using the latest scientific research and exercise physiology principles, guaranteeing a rigorous and scientifically sound training experience.

Training Stress Score (TSS) Optimization

We use TSS metrics to monitor and progressively increase your training load, aligning with your improving fitness levels.

Seamless Platform Compatibility

Our plan integrates effortlessly with popular platforms like Zwift and TrainerRoad via TrainingPeaks Workout Builder, offering unparalleled convenience and flexibility.

Free Professional Coaching

Kick off your training with a personalized touch! Enjoy free email access to a professional cycling coach for initial training zone setup. This ensures your training is customized to your unique fitness profile, optimizing efficiency and progress.

Start Your Advanced Cycling Journey Today!

Experience a scientifically-backed, comprehensive approach to endurance improvement with our 8-Week Advanced Muscular Endurance Training Plan. Supported by expert coaching every step of the way, you're set to extend your time to exertion and elevate your cycling performance like never before. Begin your transformation now!

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 200
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

Day Off

Rest
Day Off: Essential Rest and Recovery

Today is a scheduled day off in the 8-Week Intermediate FTP Enhancement Program. Embrace this vital pause as an integral part of your training journey. Rest days are crucial for allowing your body to recover, repair, and strengthen after the intensive workouts you've been undertaking. This downtime is not just beneficial; it's necessary for muscle growth, injury prevention, and overall performance improvement.

Use this day to focus on aspects often overlooked during rigorous training days. Hydration and nutrition play a key role in recovery, so ensure you're fueling your body with a balanced diet rich in nutrients. Consider activities that promote relaxation and mental well-being, like meditation, gentle stretching, or a leisurely walk. These activities can help reduce stress and improve your sleep quality, which is paramount for recovery.

Remember, rest days are also an opportunity to reflect on your progress and prepare mentally for the upcoming training sessions. Review your goals, visualize your success, and set your mindset for the challenges ahead. This mental preparation is just as important as the physical training you're undertaking.

Enjoy your day off, knowing it's a stepping stone towards achieving your cycling goals. Your commitment to both training and rest is what will drive you to success in this program.
Details
Tuesday

Sweet Spot Progression 6/4

Bike01:28:00112 TSSStructured Workout
Workout Description:

Session Focus: This workout is centered around sweet spot intervals, which is typically between 84-97% of your FTP (Functional Threshold Power).

Interval Structure: Alternating between lower sweet spot intensity (around 84-88% of FTP) and higher sweet spot intensity (around 93-97% of FTP).

Duration: Each interval should last for a predetermined time, based on your training level and goals. It will progress during your training plan.

Recovery: Provide yourself with adequate recovery time between intervals, typically around 50-60% of the interval duration, at an easy pace (zone 1-2).

Mental Tips:

Set Clear Goals: Before starting, define what you want to achieve in this session, whether it's endurance, power, or simply completion.

Positive Self-Talk: Use affirmations and positive self-talk during challenging parts of the intervals. Phrases like "I am strong" or "I can do this" can be incredibly empowering.

Focus on Breathing: Concentrate on your breathing, especially when the intensity increases. Deep, controlled breaths can help manage exertion and maintain focus.

Visualize Success: Picture yourself successfully completing the intervals. Visualization can be a powerful tool for maintaining motivation and endurance.

Break it Down: If the session feels overwhelming, break it down into smaller segments and focus on completing one segment at a time.

Reflect Post-Session: After completing the workout, take time to reflect on what went well and what could be improved. Acknowledge your effort and progress.

Hydration and Nutrition Tips:

Hydrate well before, during, and after the session. Sweet spot training can be intense, so keeping up with fluids is crucial. Also montor your salt and sweat rate!

Consume a carbohydrate-rich snack or meal 1-2 hours before the workout to fuel your body.
Depending on the length of your workout, you might need to replenish energy during the session with a sports drink or energy gel.

Post-workout, focus on recovery nutrition, including carbohydrates to replenish energy stores and protein to aid muscle repair.

Cadence Tips:

Aim for a cadence that feels sustainable but challenging during the sweet spot intervals. This is typically around 85-95 RPM.

Pay attention to your cadence and try to keep it consistent, even as fatigue sets in.
Remember, mental endurance is just as important as physical endurance. Stay focused, stay positive, and give yourself credit for each step you take in your training journey.
Details
Wednesday

AE1. 6/4 Progressive.

Bike00:58:0051 TSSStructured Workout
Workout Description:
Session Focus: The Aerobic Progression Workout is designed to gradually enhance your aerobic capacity and endurance. By progressively increasing the intensity and duration of your efforts, this workout helps build a stronger aerobic base, which is crucial for improving overall cycling performance and efficiency.

Interval Structure: The session involves a series of intervals that progressively increase in duration. Starting at a moderate pace and gradually ramping up to a higher intensity within the aerobic zone, these intervals are designed to challenge and improve your cardiovascular and muscular endurance.

Duration: The workout typically lasts between 60 to 90 minutes, with intervals varying in length based on your current fitness level and training goals.
Details
Thursday

Day Off / Recovery Ride

Rest
Day Off: Essential Rest and Recovery

Today is a scheduled day off in the 8-Week Intermediate FTP Enhancement Program. Embrace this vital pause as an integral part of your training journey. Rest days are crucial for allowing your body to recover, repair, and strengthen after the intensive workouts you've been undertaking. This downtime is not just beneficial; it's necessary for muscle growth, injury prevention, and overall performance improvement.

Use this day to focus on aspects often overlooked during rigorous training days. Hydration and nutrition play a key role in recovery, so ensure you're fueling your body with a balanced diet rich in nutrients. Consider activities that promote relaxation and mental well-being, like meditation, gentle stretching, or a leisurely walk. These activities can help reduce stress and improve your sleep quality, which is paramount for recovery.

Remember, rest days are also an opportunity to reflect on your progress and prepare mentally for the upcoming training sessions. Review your goals, visualize your success, and set your mindset for the challenges ahead. This mental preparation is just as important as the physical training you're undertaking.

Enjoy your day off, knowing it's a stepping stone towards achieving your cycling goals. Your commitment to both training and rest is what will drive you to success in this program.
Details
Friday

SST - FRC/FTP Interval - Data optimized WKO5

Bike01:04:0082 TSSStructured Workout
Session Focus: This workout is designed to enhance your Functional Reserve Capacity (FRC) and improve your Functional Threshold Power (FTP). By focusing on sustained efforts around your FRC and FTP, you'll boost your ability to maintain high power outputs over longer durations, based on your specific power profile analysis from WKO5 Software.
Duration: Each of the two intervals is determined by ESQ Coaching to be athlete specific. The total main workout duration, including recovery periods, is approximately 1 hour.
Details
Saturday

Zone 2 - Aerobic Endurance - Longer Ride - 3 hours

Bike03:00:00139 TSSStructured Workout
Workout Description:
Session Focus: This workout is designed to enhance your aerobic endurance and improve your ability to sustain moderate efforts over extended periods. The primary goal is to build a solid endurance base, which is crucial for long-distance cycling and overall cardiovascular fitness.

Interval Structure: The workout consists of a continuous, steady-paced ride at an endurance intensity (65-75% of FTP). This effort should feel comfortable but steady, allowing you to maintain a consistent pace throughout the session.


Recovery: Since this is a steady-state endurance ride, there are no specific recovery intervals. The focus is on maintaining a consistent, moderate effort throughout the entire session.

Final Thoughts:
An endurance ride is a cornerstone of effective cycling training. By focusing on aerobic endurance and sustaining moderate efforts, you'll build a strong foundation that supports more intense training and racing. Stay focused, stay positive, and remember that each ride brings you closer to your goals. Enjoy the journey and the progress you make along the way.
Details
Sunday

Active Recovery 1/2

Bike01:00:0030 TSSStructured Workout
Session Focus: Today's workout is all about active recovery. The goal is to enjoy a relaxed ride, focus on easy pedaling, and give your body a chance to recover from more intense training sessions. This ride should be a pleasant, low-stress experience, allowing you to enjoy the simple pleasure of cycling without worrying about power numbers or pace.

Interval Structure: There are no structured intervals for this session. The entire ride should be at a low intensity, typically around 50-60% of your FTP. The focus is on gentle pedaling, keeping the effort light and easy. Enjoy life.
Details

Friday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
07:08:00 04:00:00
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike Bike
07:08:00 04:00:00
Rest Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Dr. Thomas Mortelmans

Endurance Sports Quest (ESQ) Coaching

Dr. Thomas Mortelmans, brings a unique blend of scientific insight and hands-on experience to ESQ Coaching. Specializing in endurance road cycling, he combines his extensive background in biomedical sciences and data analysis with a passion for cycling. His approach is evidence-based, focusing on tailored training programs that cater to athletes of all levels. Join Thomas at ESQ Coaching for a journey that's as exciting as it is effective, where every pedal stroke brings you closer to your dream

View all Training Plans by this Coach
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  • 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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