5.5 - BLOCK TRAINING: 4 day for Expert Riders


Competitive Road Cyclist
10-15 hours per week
To take your training to the next level, like the pros


This training plan is made for cyclists who train with power, heart rate, or perceived exertion. We have provided an eBook on the first day of the plan that contains testing protocol and explains how to set your training zones within TrainingPeaks. That will allow you to know exactly where you are starting with the plan and provide the correct information for testing in the future.

This plan is built to push you during your 4 day blocks of training, and then give you a solid rest in between so you are ready for the next 4 day block. If you have done the 3 day block expert plan already, then this is the next logical step.

This is the way best in the world train. The toughest part about this is that you have to make sure you honor the training on the last day in each block. That is the hardest day anyhow and will give you the most bang for your training buck.

Since it's a block training plan, it also means that sometimes you'll be resting on the weekends. Take that time to catch up around the house and rest up for the next block.

Remember: this is the way champions train. It won't be easy. During these 8 weeks you are going to work hard during the block but then rest hard as well.

This plan isn't for everyone; if you are strictly constrained to a 7 day work week then this plan probably isn't for you. If you can train whenever you want to and are able to push yourself even when you are tired and want to maximize the training stress, then this is your plan. Prepare to win.


Day 1: Welcome Information & Packet
            Ride: Tempo w/NP Bursts - 3:30:00

Day 2: Ride: Sweet Spot, Tempo - 2:15:00

Day 3: Ride: FTP Intervals 1x60, End, Big Gear, AC - 3:00:00

Day 4: Ride: Sweet Spot, Endurance, FTP - 2:15:00

Day 5: Rest Day: Off

Day 6: Ride: Active Recovery - Easy Spin - 2:00:00

Day 7: Ride: Active Recovery - Easy Spin - 2:00:00

WEEK TOTALS: Time: 15:00:00
Bike Duration: 15:00:00


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.

PCG policies

  * Marked fields are required.
Price $119.95
Reviews (0) Write a Review
No Reviews. Write a Review