v4.2 RACE PREP 6-Week Plan for 0.5-1.5 Hour Events w/ HRV Mods & NEW Strength Programming
v4.2 RACE PREP 6-Week Plan for 0.5-1.5 Hour Events w/ HRV Mods & NEW Strength Programming
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Written by Cody Waite, of Waite Endurance
Our NEW & IMPROVED for 2025 v4.2 plans are our most advanced/customizable Training Plans to date with several great features! Our v4.2 RACE PREP plans are event-duration specific training plans to follow your base training build.
Learn all about our new plans on our Podcast:
The Waite Endurance Podcast: Episode 81
Special Discount Code:
Use code RACEPREP25 for a 25% discount off our new v4.2 plans!
Need to build your base first? Try our v4.2 BASE BUILDER plan:
v4.2 6-Week RACE PREP Plan for 0.5-1.5 Hour Events w/ Daily HRV Readiness Modifiers
Our shortest duration event Race Prep plan is specifically built for the energy system demands of 30 to 90 minute long events. The plan emphasizes the short, repeatable, high power anaerobic capacity and Vo2 Max systems, before entering a two-week taper leading to a peak performance.
Plan Details:
- Twice weekly Structured Cycling Sessions; can be performed in ERG mode on Smart Trainer OR take your rides outside with heartrate and power targets.
- Twice weekly Aerobic Endurance Rides
- NEW & IMPROVED cycling specific strength training sessions utilizing the NEW TrainingPeaks Strength features!
- 1-2 per week Recovery/Rest Days
- Written as 8-10 hours per week; modifiable up or down to your desired volume of hours/TSS per week.
- Metrics Used: Power, HR, and/or RPE
Learn More on Our Website
- Waite Endurance 6w RACE PREP Training Plan
- v4.2 8-week RACE PREP Plan for 1.5-3 Hour Events
- v4.2 10-week RACE PREP Plan for 3-6 Hour Events
- v4.2 12-week RACE PREP Plan for 6+ Hour Events
Is your target event LONGER than 30-60 minutes? Try one of our other v4.2 RACE PREP training plans for events up to 6+ hours in duration:
KEY FEATURES of our v4.2 Training Plans:
Use HRV Data to Modify Daily Training Prescription
Our Race Prep v4.2 plan utilizes the WHOOP performance wearable (or other HRV-based wearables) to customize your daily training loads based off your readiness to take on training stress. Other methods of determining your readiness for daily load adjustments are provided. (optional)
Adjustable Training Loads (volume/TSS)
Instructions are provided to adjust your plan to fit your weekly volume (training days/hours per week) and TSS. Plans fit all types of riders: MTB, gravel, road, intermediate to advanced!
Using the NEW TrainingPeaks Strength Features
All strength sessions are built in the new strength format allowing for workout recording on your mobile phone in the TP app.
Reusable
You can easily reuse any of our plans year after year or anytime in the future!
Contact Us or Ask Questions
Email Cody directly with questions now or as you go: cody@teamwaite.com
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.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x5
|
08:31:00 | 04:00:00 |
|
strength
x2
|
01:30:00 | 01:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
08:31:00 | 04:00:00 | |
|
|
01:30:00 | 01:00:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor
- 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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