Congratulations, you have reached the final phase of base training! I hope you are feeling the benefits of both developing fitness, and your commitment to the program. You are also likely targeting your first events of the year. If you haven’t done so already take the time to create a challenging, but realistic, schedule and to prioritize the events you’ll do. This is important as you refine both fitness and tactics over the course of the training period in preparation for target events later in the year. This program presumes you’ve completed both phases 1 and 2 of yoru base conditioning (whether Sterling or someone else’s) and are prepared for the start of racing.
This program is built around use of a heart rate monitor (HRM) and knowledge of your Lactate Threshold Heart Rate (LTHR). This plan is 4-weeks long and averages 11 - 13 hours per week. There is no rest period included in this plan.