Written by Hunter Allen
This plan is designed to prepare you for a peak of fitness in 8 short weeks. You will be using both the data from the LEOMO TYPE-R and your Power Meter and you’ll have specific workouts and exercises to do using the TYPE-R. This plan will help you improve your FTP and also your Sprint, Anaerobic Capacity and Vo2 max. You will have “well-rounded” fitness at the end of this plan, along with a better pedalng stroke, reduction in your DSS (Dead Spot Score) and improving the range of your PCD (Power Cadence DSS) map. The LEOMO data and analysis is key to success. In this plan, you’ll have tips to help you with understanding your TYPE-R data, along with questions, you’ll have to answer from analyzing the data. These workouts are the exact workout that I use with my personal clients. You WILL BE challenged, but you will also learn and begin to improve your overall fitness and pedaling print. You will need 8-12 hours a week to complete this plan and is designed for the Intermediate/Advanced cyclist. When you look at the preview, note that is counting multiple workouts on the weekend. Each weekend has “options” in case you are racing on a Saturday or a Sunday. This plan assumes that you will be either racing on the weekends or training hard and gives you options to do for either situation.
Workout #1: Other
WU: 10-15 minutes working into Endurance (Power Z2, HR Z2, RPE 2-3), with 3 x 1-minute fast pedals to wake up legs.
MS1: Sweet Spot Crisscross 2 x 15-minute intervals. A crisscross interval is an interval in which you vary your efforts to really teach your body to clear lactate. Complete 2 x 15-minute intervals at 89-92% of FTP (Power Z3.5, HR Z3.5, RPE 3-5), then every 2 minutes pop it up to 120% of FTP (Power Z5, HR Z5, RPE 6-7) for 30 seconds and recover back to 89-92% (nothing below 85%). Rest 5 minutes between intervals. Ride all other times at Endurance (Power Z2, HR Z2, RPE 2-3) pace. Cadence: Self-selected. Terrain: Flat to low grade climbing. Continue onto MS2:
MS2: VO2max Intervals. Find a long stretch of road where you can complete this workout without stopping or interrupting the interval efforts. Complete 2 x 5 Minutes at VO2MAX (Power Z5, HR Z5, RPE 6-7), with 3 minutes of rest in between. Discontinue intervals if efforts fall below FTP (Power Z4, HR Z4, RPE 4-5). Continue onto MS3:
MS3:Complete 1 x 45-minute Tempo effort (Power Z3, HR Z3, RPE 3-4). Terrain: Mixed. Cadence: 75-85 (try using one harder-to-pedal gear and then one self-selected).
CD: 10-15 minutes of easy spinning in Active Recovery (Power Z1, HR Z1, RPE <2).
Accessing Your Taining Plan
Upon completing the your purchase here, you will receive a link to a PDF that will instruct you how to access your plan on Training Peaks.
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