Get Fit Quick - Intermediate - 4 weeks Fitness Boost - 6-8 hrs per week (Zwift / Indoor Compatible)
Get Fit Quick - Intermediate - 4 weeks Fitness Boost - 6-8 hrs per week (Zwift / Indoor Compatible)
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
6 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
The "Get Fit Quick" Training Plan.
- 4-week plan - 6-8 hours per week total training time (Max volume in a week 8hr 4mins).
- This plan is inclusive of a testing week before and after - this allows for accurate measuring of improvement.
- Testing protocols include a Ramp test + Endurance baseline test.
- A power meter and HR monitor are recommended for this plan. At least one is a necessity.
This plan is perfect for anyone looking to gain cycling fitness in all the key areas and zones for cycling fitness. You’ll improve in all the key metrics of cycling. Like all our programs, this science-based training plan incorporates weekly progressive overload.
Using a mixture of training sessions, the benefits of this plan are:
- Overall cycling strength and fitness
- Increase FTP and Vo2 Max - Improve your maximum 1-hr power output, Vo2 max and increase your Watts per kg (W/kg).
- Increase Endurance - Improve energy efficiency by increasing your ability to use fat as a fuel source and sustain higher power output for longer periods.
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How it Works
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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
|
06:09:00 | 03:00:00 |
|
Day Off
x2
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
06:09:00 | 03:00:00 | |
|
|
—— | —— |
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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