4 Week Intro to Training with Strength Workouts and Tests to Establish Power Zones and Rider Profile
4 Week Intro to Training with Strength Workouts and Tests to Establish Power Zones and Rider Profile
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
4 Weeks
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 best for anyone who has taken time off and is ready to ease back into training, or for the cycling enthusiast who wants to start training regularly and safely. The strength training component will give the rider the muscular support required to stay injury-free by counteracting the imbalances that develop if one simply rides and does no strength work to support their position on the bike. Flexibility routines are included as well.
Rides are 45-70 minutes and strength work is 45-60 minutes. This is a 6-day per week plan with one day off. The tests at the end of the month are meant to establish power zones and the rider's profile. There's a 20 minute FTP test, a 1-min and 5-min test plus a sprint test. Send your test files to me at vlhopkins17@gmail.com for your rider profile and power zones. From there we can analyze your strengths and weaknesses and put together a plan to improve your fitness on and off the bike going forward.
How it Works
Quickly view upcoming workouts in the TrainingPeaks app.
Upload completed workouts from your favorite tracking app or device.
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
Workouts | Weekly Average | Longest Workout |
---|---|---|
Other
x7
|
01:30:00 | 00:15:00 |
Bike
x3
|
02:51:00 | 01:10:00 |
Strength
x2
|
00:56:00 | 00:45:00 |
Day Off
x1
|
—— | —— |
Workouts Per Week | Weekly Average | Longest Workout | |
---|---|---|---|
|
01:30:00 | 00:15:00 | |
|
02:51:00 | 01:10:00 | |
|
00:56:00 | 00:45:00 | |
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- 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.
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$106.24 USD for the first year, billed yearly.