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Threshold Build 3 - Medium Volume (10-14H+)

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Threshold Build 3 - Medium Volume (10-14H+)

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

4 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 is tailored for those who have undergone extensive FTP training and seek a final boost. If you are just starting out, please see Threshold Build 1 and 2 options in the TrainingPeaks Store.

We employ Supra-threshold training with reduced rest intervals combined with VO2Max sessions, spanning an intensive 4-week period.

For optimal results, participants should ideally have completed 6-8 weeks of FTP training beforehand.

In the final week, you'll undertake a 35-minute test, poised to achieve a new personal best in power output!

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.

Learn More

Training Plan Sample Week

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

Recover + Rest

Rest
Do something other than biking.

Go for a walk, an easy hike, some yoga, throw some clay. Anything that isn't strenuous and no riding.

Let the brain miss the bike a little bit; it will keep you hungry for more.
Details
Tuesday

6x6 and 4

Bike02:00:00156 TSSStructured Workout
6 x 6m @ 105-110%, recover 4m at 70-75% FTP.
Details
Wednesday

Endurance

Bike02:00:0098 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!

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 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
Thursday

VO2Max: 30S/15S Microburst Interval Blocks

Bike02:03:00129 TSSStructured Workout
30M building up from 55-70% FTP, including a 45S effort at main interval set intensity after ~10M to warm up.

3x 12M blocks, each comprising: 16x (30S @ 120-130% FTP/15S @ 30-40% FTP) with 4-5M easy spinning as active recovery between each block of micro intervals.

Increase the maximal volume of oxygen the body can take in and deliver to the working muscles. Stimulates improvements in stroke volume and mitochondrial function.

This particular workout design also improves speed of recovery between hard efforts (lactate buffering), enhances the ability to overcome force due to the need to re-accelerate multiple times, and will also serve to increase anaerobic capacity, given that a large amount of lactate can accumulate during the course of each block of micro-intervals.
Details
Friday

Recover + Rest

Rest
Do something other than biking.

Go for a walk, an easy hike, some yoga, throw some clay. Anything that isn't strenuous and no riding.

Let the brain miss the bike a little bit; it will keep you hungry for more.
Details
Saturday

Endurance + Tempo (Muscular Endurance Work)

Bike03:45:00201 TSSStructured Workout
3H45M alternating between 30M @ 60-65% FTP and 20M @ ~85% FTP.
Details
Sunday

Endurance 4.5h

Bike04:30:00220 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

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
12:39:00 04:30:00
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike Bike
12:39:00 04:30:00
Rest Day Off
—— ——

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!

View all Training Plans by this Coach
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  • 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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