Posted on November 09, 2016 by Jenny Cromack
Whilst block approaches to endurance training have shown positive results compared to traditional, and linear models very few individuals adopt this format of programming. Below is a 4 week program for cyclists to improve your cycling performance, specifically focusing on shifting their lactate curve, improve power output at 2mmol/L, and potentially improve your Vo2 max (dependent on present state of fitness). To determine your max HR, see one of the motive8 personal trainers, it is specific to the bike.
Week 1: Overreach. (5 sessions all, high intensity (Zone 3)
- HIT 1= 5x 6 min with 2:30 min recoveries. (90% max HR)
- HIT 2= 6x 5 min with 3 min recoveries (95% max HR)
- HIT 3= 5x 6 min with 2:30 min recoveries. (92.5% max HR)
- HIT 4= 6x 5 min with 3 min recoveries (97.5% max HR)
- HIT 5= 5x 6 min with 3 min recoveries. (97.5% max HR)
Week 2: Endurance One
- 4x rides at long steady state ( 90% of volume 60-82% Max HR), (10% of volume 83-87% Max HR)
- HIT= 1x 5x 6 min with 2:30 min recoveries. (92.5% max HR)
Week 3: Endurance Two
- 4x rides at long steady state ( 90% of volume 60-82% Max HR), (10% of volume 83-87% Max HR)
- HIT= 1x 6x 5 min with 3 min recoveries. (95% max HR)
Week 4: Endurance Three
- 4x rides at long steady state ( 90% of volume 60-82% Max HR), (10% of volume 83-87% Max HR)
- HIT= 1x 5x 6 min with 2:30 min recoveries. (95% max HR)
Don’t go straight into this training phase if you haven’t had a solid couple of months on the bike. Let me know how you get on and see how much this programme helps to improve your cycling performance.