Off Season Begins - December & January M-W Intervals
10 weeks - $150.00
Total Hours: 73
Total Hours: 73
This plan takes you from day 1 of off-season up to the start of your first build period.
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Workout #1 : Strength
Yoga Class or Other Cross Training
Planned Time: 0:45:00
Attend yoga class, follow instructor.
Planned Time: 0:45:00
Attend yoga class, follow instructor.
Workout #2 : Bike
Hi Cadence ESM - 1.5 hrs
Up to 1:30 hrs total @ ESM pace Intervals: 4x3min intervals between ISM and ISM plus 10%. Focus on cadence during each interval (100-115 RPM) the entire time.
Up to 1:30 hrs total @ ESM pace Intervals: 4x3min intervals between ISM and ISM plus 10%. Focus on cadence during each interval (100-115 RPM) the entire time.
Workout #3 : Other
Take it Easy - Day off or Recovery Miles
Take a day off or ride up to one hour at Recovery Miles (RM) level.
Take a day off or ride up to one hour at Recovery Miles (RM) level.
Workout #4 : Bike
Sprint Intervals
Planned Time: 2:00:00
Do 6 x 15 second efforts during today's ride. 5 mins between efforts. Remaining time at high end of ESM pace. Workout description: Warm up completely. Sprint Intervals (SI) are MAXIMAL efforts lasting less than 25 seconds total. When training with a power meter, your watts should be 200%+ of your FTP power. Remaining miles at ISM pace or below. Starting at 10-13 mph in the large chainring and approximately your 16 tooth cog, apply maximum force to the pedals and accelerate for 8-10 seconds. When maximum speed is reached, hold the effort for 12-15 seconds, not allowing speed or power to drop. Rest will be 3-5 minutes between efforts or as prescribed by your coach. Note that SI are fundamentally different than 10/20 intervals, as SI are performed with full recovery between efforts.
Planned Time: 2:00:00
Do 6 x 15 second efforts during today's ride. 5 mins between efforts. Remaining time at high end of ESM pace. Workout description: Warm up completely. Sprint Intervals (SI) are MAXIMAL efforts lasting less than 25 seconds total. When training with a power meter, your watts should be 200%+ of your FTP power. Remaining miles at ISM pace or below. Starting at 10-13 mph in the large chainring and approximately your 16 tooth cog, apply maximum force to the pedals and accelerate for 8-10 seconds. When maximum speed is reached, hold the effort for 12-15 seconds, not allowing speed or power to drop. Rest will be 3-5 minutes between efforts or as prescribed by your coach. Note that SI are fundamentally different than 10/20 intervals, as SI are performed with full recovery between efforts.
Workout #5 : Strength
Yoga Class or Other Cross Training
Planned Time: 0:45:00
Attend yoga class, follow instructor.
Planned Time: 0:45:00
Attend yoga class, follow instructor.
Workout #6 : Bike
Hi Cadence Ints 1.5 hr
Planned Time: 1:30:00
Up to 1:30 {hrs total} @ ISM pace Intervals: 4x3min intervals between ISM and ISM plus 10%. Focus on cadence during each interval (100-115 RPM) the entire time.
Planned Time: 1:30:00
Up to 1:30 {hrs total} @ ISM pace Intervals: 4x3min intervals between ISM and ISM plus 10%. Focus on cadence during each interval (100-115 RPM) the entire time.
Workout #7 : Bike
Early Season Miles (ESM)
Planned Time: 1:15:00
Early Season Miles (ESM) are the centerpiece of your training program, and help to create a positive, upward spiral of performance. Ride the majority of your ESM miles at your ESM heartrate/power as prescribed by your coach. Cadence 85+.
Planned Time: 1:15:00
Early Season Miles (ESM) are the centerpiece of your training program, and help to create a positive, upward spiral of performance. Ride the majority of your ESM miles at your ESM heartrate/power as prescribed by your coach. Cadence 85+.
Workout #8 : Strength
Yoga Class or Other Cross Training
Planned Time: 0:45:00
Attend yoga class, follow instructor.
Planned Time: 0:45:00
Attend yoga class, follow instructor.
Workout #9 : Bike
Hi Cadence ESM - 1.5 hrs
Planned Time: 1:30:00
Up to 1:30 hrs total @ ESM pace Intervals: 4x3min intervals between ISM and ISM plus 10%. Focus on cadence during each interval (100-115 RPM) the entire time.
Planned Time: 1:30:00
Up to 1:30 hrs total @ ESM pace Intervals: 4x3min intervals between ISM and ISM plus 10%. Focus on cadence during each interval (100-115 RPM) the entire time.