Browse More Plans

RV Block Periodisation Volume Overload, 15 Hours (4 Weeks)

Browse More Plans

RV Block Periodisation Volume Overload, 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 is based on the resarch investigating the effect of block periodisation on cycling performance. Block periodisation means overloading the initial week of your training month with 5x HIT sessions, before recovering in the following weeks from the huge training stimulus. You can, however, overload the week with a very high training volume by adapting the intensity. This is exactly what Rønnestad did in one study, where he transformed a master elite cyclist to world class level.

Sounds familiar? Yes, this is what you aim for during a training camp or when you have excessive time to ride your bike. Therefore, the volume in the first week will be 2-3 times higher than your average weekly volume. So, if you have the time, this is the plan to up your volume for 1-2 weeks.

I recommend you to read my article on that topic: https://robertovukovic.com/block-periodization-case-study/

Skill sessions and strength training will be integrated reasonably. On the other hand, fuelling and recovery guidelines will complement the sessions to provide a broad guideline and maximize performance.

As always, the plan is simple and combines science with results-proven practice. Enjoy!

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

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x6
17:00:00 07:00:00
Strength x1
00:30:00 00:30:00
Other x1
00:10:00 00:10:00
Workouts Per Week Weekly Average Longest Workout
Bike
17:00:00 07:00:00
Strength
00:30:00 00:30:00
Other
00:10:00 00:10:00

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Roberto Vukovic

RV Mediahouse

I’m a professional cycling coach and elite-level bike racer from Duesseldorf, Germany. Being lucky to race pros like Mark Cavendish, I gained lots of experience in professional cycling. I base my coaching decisions on results-proven practice and endurance sports science. I enjoy working with various athletes from beginners to advanced and professional road, gravel, and MTB cyclists. Start with my training plans down below and get a better idea of my training philosophy.


  • This plan includes a Free Basic TrainingPeaks Account.
  • 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.

Still have questions about this plan?
| Premium

15% Off

Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.

$106.24 USD for the first year, billed yearly.

$49.99 - Buy Now