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Threshold Build 2 - High Volume (15H+)

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Threshold Build 2 - High Volume (15H+)

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

EVOQ BIKE

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

Who Would Benefit from This Program?

This program caters to individuals who have completed prior FTP Training and aim to advance their FTP even further.

Leveraging our extensive experience with numerous athletes, we introduce a periodized approach starting with Supra-threshold training (Threshold Build 1), followed by Over/Unders and threshold shuttling workouts (this program).

This regimen is particularly beneficial for athletes who have hit a plateau in their FTP Training. It focuses on Lactate Clearance Intervals and Lactate Shuttling Workouts, providing an excellent supplement to traditional FTP Training.

For newcomers to FTP training, we suggest beginning with our Threshold Build 1 plan to fully harness the advantages of consistent power intervals before moving on to Threshold Build 2.

How it Works

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Training Plan Sample Week

Week 1Week 7
Sample Workouts - Week 100
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

Regeneration Ride + Yoga Stretches

01:00:0023 TSSStructured Workout
1H @ 45-55% FTP, or feel free to take the day off the bike if needed.

This ride AT LOW INTENSITY allows the body to adapt from the previous workouts; this is when you actually get stronger.

This ride also maintains the rhythm of training without adding any further stress to the body.

Circulating oxygenated blood around the body and removal of any metabolic waste products that may be lingering in the muscles from these previous workouts takes place today.

More lactate is combusted as a fuel at a low power output than when completely resting, so there is some great recovery benefit from this easy ride.

Try to take a stress free route!
Details
Tuesday

Lactate Clearance 1, 12.5 :30

02:00:00121 TSSStructured Workout
3 sets:
5 x (30S @ 120-125% FTP, 2M @ 75-85% FTP)

So three 12.5m blocks.

4-5M recovery (easy spinning) between interval blocks.

After this main set is complete, ride steadily for remaining time available (a further 30M-1.5H).

Purpose:

This workout targets lactate clearance, by accumulating lactate during the over-threshold portions of each block, and then training the body to clear them by dropping just below the lactate threshold for short periods.

This will help to improve your lactate threshold, as you will be able to clear more lactate, and also ride longer at threshold, since the mmoL that will create the "oh crap i can't pedal hard anymore feeling!" will happen later on.

This workout is also effective for aerobic capacity (VO2Max training too), given the heart rate quickly rises and stays elevated throughout.

From a power perspective, accumulating time at 85% VO2Max which has been shown to be enough of a stimulus to create a noticeable improvement.

Learn more about this here:

https://www.evoq.bike/blog/over-under-cycling-workouts-for-increasing-your-ftp

https://www.youtube.com/watch?v=L8l3pdLTpM8

https://www.youtube.com/watch?v=WcebZWFYy5k
Details
Wednesday

Endurance 2

02:00:0098 TSSStructured Workout
Zone 2, 65-75% FTP, max 80% FTP.

The goal of these rides is to keep the pedals moving in Zone 2; avoid zone 1 as much as possible; ideally less than 15% of the ride.

If you live near mountains, use common sense and don't kill yourself on descents worrying about Z1 time! If it's rolling hills, 20% is more common, and mountain riding will be around 25% Z1, purely because of all of the descending.

Why endurance?
https://youtu.be/4uld9mAlF7Y

https://www.evoq.bike/blog/2019/1/11/using-cycling-endurance-rides-to-make-massive-gains

Really try to avoid surges going over 80% FTP, aka into Zone 3. Zone 3 is okay on steeper climbs if you have no other choice.

These rides improve your aerobic endurance and are a massive building block to becoming a stronger cyclist.
Details
Thursday

10/15 with Mini Threshold

02:12:00158 TSSStructured Workout
Bring the spice. Some hard efforts followed by ON the gas threshold. This is a HARD 50 minutes!!

Can ride up to 3h if you have time
Details
Friday

Regeneration Ride + Yoga Stretches

01:00:0023 TSSStructured Workout
1H @ 45-55% FTP, or feel free to take the day off the bike if needed.

This ride AT LOW INTENSITY allows the body to adapt from the previous workouts; this is when you actually get stronger.

This ride also maintains the rhythm of training without adding any further stress to the body.

Circulating oxygenated blood around the body and removal of any metabolic waste products that may be lingering in the muscles from these previous workouts takes place today.

More lactate is combusted as a fuel at a low power output than when completely resting, so there is some great recovery benefit from this easy ride.

Try to take a stress free route!
Details
Saturday

Threshold Shuttle #1

04:00:00237 TSSStructured Workout
3 x 9m: 2m @ 105-110% FTP, 1m @ 85-95% FTP.

Rest 5m between sets
Details
Sunday

Endurance

03:00:00150 TSSStructured Workout
Zone 2, 65-75% FTP

The goal of these rides is to keep the pedals moving in Zone 2; avoid zone 1 as much as possible; ideally less than 10% of the ride (if you live near mountains, use common sense and don't kill yourself on descents worrying about Z1 time!

https://www.evoq.bike/blog/2019/1/11/using-cycling-endurance-rides-to-make-massive-gains

Really try to avoid surges going over 90% FTP, aka above Zone 3. Zone 3 is okay on steeper climbs.

These rides improve your aerobic endurance and are a massive building block to becoming a stronger cyclist.
Details

Monday Sample Workout Details

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x6
13:22:00 04:00:00
Workouts Per Week Weekly Average Longest Workout
Bike
13:22:00 04:00:00

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

EVOQ.BIKE

EVOQ.BIKE

EVOQ.BIKE is a group of coaches that use a holistic approach that combines data analytics, intensely personalized physical and mental training, and our genuine desire to help you be the best athlete you can be.

We are rigorously committed to evolving our understanding of performance optimization. This goes beyond just watts on a bike and a training calendar.

EVOQ is a team - we all still train and race ourselves, and are committed to making you faster!

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  • 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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