SEASONAL: HOLIDAY - 9 day Holiday training plan - 1-2 hours

 

ABOUT THE PLAN:

This is a wattage AND HR plan for your Winter Holiday! Start this plan on Saturday before Christmas week. So, start this plan on Dec 24th. 9 days long, it's made for the athlete that has 1 to 2 hours a day to train on their December Holiday vacation. Based on wattage AND heart rate, this plan will help accomplish these goals: 1) Take advantage of some time off from work. 2) Actually improve over the holiday. 3) Pick one area to improve and then work on it. 4) Keep off the holiday fat. 5) Remember: Your goal is to get better and NOT to get injured. If you know your FTP (functional threshold power) or FTHR (functional threshold HR) then you will be able to easily follow the percentage based workouts. Each workout is described as a percentage of your FTP or FTHR, so no matter what they are, this plan will be easy to follow. Make the most of your time off and get focused and improve on the bike exclusively!

WEEK 1 PREVIEW:

WU: 15 minutes at Endurance (Power Z2, HR Z2, RPE 2-3)
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MS1: Begin with fast cadence for 20 minutes at Tempo (Power Z3, HR Z3, RPE 3-4). Include a burst every 2 minutes to Neuromuscular Power and hold there for 12 seconds. Ride for 5 minutes easy at Endurance (Power Z2, HR Z2, RPE 2-3).
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MS2: Complete 1x20 minutes now at FTP (Power Z4, HR Z4, RPE 4-5) and make sure to hold cadence about 5rpm higher than normal.
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MS: Ride for 20 minutes at Tempo (Power Z3, HR Z3, RPE 3-4) and then cool-down.
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CD: 10 minutes at Active Recovery (Power Z1, HR Z1, RPE<2).

ORDER DETAILS:

Once you purchase the plan you will be emailed a PDF explaining how to access your training plan. Please note our store hours are Monday - Friday, 9am - 5pm Eastern Time. Any orders placed outside of store hours may not be filled until store hours resume.

If you experience any difficulties or have any questions, please contact us.

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