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4 Week Aerobic Boost

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4 Week Aerobic Boost

Author

Ryan Forde

All plans by this Coach

Length

4 Weeks

Plan Description

Looking to give your aerobic system a boost or burn off the festive indulgence?

This 4 week training plan is designed to give you a solid fitness foundation for the year ahead.

Please make sure you have your training zones set correctly by completing an FTP test protocol (such as a Ramp Test) before starting the plan. And, to stave off early-season aches and pains, ensure you warm and cool down before and after every session.

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Training Plan Sample Week

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

Rest Day

No detail
Tuesday

ME1. Big Gear Tempo

01:00:0059 TSSStructured Workout
After a warm up, do 3-5 work intervals at Tempo with brief recoveries.

Ride a bigger gear at a specified cadence in the Tempo zone. (If knees begin to hurt, decrease the gear and increase the cadence to do regular tempo work instead.) This improves muscular endurance and increases training stress.
Details
Wednesday

AE2. Aerobic Threshold (AeT)

01:00:0060 TSS
The purpose of this workout is to boost aerobic fitness by improving your body's capability for delivering and using oxygen to produce energy in the muscles.

If you haven't been tested then assume your AeT is 30BPM below your anaerobic Threshold HR.

After warming up ride for 1-4 hours at your aerobic Threshold rate plus or minus 2bpm on a flat or gently rolling course or indoor trainer.
Details
Thursday

AnE2: HIIT

01:00:0039 TSSStructured Workout
After a warm-up, without ERG perform 5 sets of 5x15s fast pedalling (spin quickly with proper form.)

Active and recovery periods are the same duration. This improves pedaling efficiency and increases workout intensity.
Details
Friday

AE1: Recovery (Optional)

00:45:0030 TSS
Ride up to an hour in HR zone 1 or at an intensity below 55% of FTP.
Details
Saturday

AE2. Aerobic Threshold (AeT)

03:00:00147 TSS
The purpose of this workout is to boost aerobic fitness by improving your body's capability for delivering and using oxygen to produce energy in the muscles.

If you haven't been tested then assume your AeT is 30BPM below your anaerobic Threshold HR.

After warming up ride for 1-4 hours at your aerobic Threshold rate plus or minus 2bpm on a flat or gently rolling course or indoor trainer.
Details
Sunday

AE2. Aerobic Threshold (AeT)

01:30:0074 TSS
The purpose of this workout is to boost aerobic fitness by improving your body's capability for delivering and using oxygen to produce energy in the muscles.

If you haven't been tested then assume your AeT is 30BPM below your anaerobic Threshold HR.

After warming up ride for 1-4 hours at your aerobic Threshold rate plus or minus 2bpm on a flat or gently rolling course or indoor trainer.
Details

Monday Sample Workout Details

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x6
09:37:00 04:30:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
09:37:00 04:30:00
Day Off
—— ——

Training Load By Week


Ryan Forde

GCF

I'm a level 3 cycling coach (ABCC) based out of Leeds, UK.

My coaching philosophy is simple: I am a firm believer that if you have knowledge pass it on to those who do not. I base my coaching decisions on my own research, not assumptions. And I try to keep my training plans simple and easy to follow, without glitter and sparkles. Essentially everything you need and nothing you don't.

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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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