Let's build up your performance levels with our power training plan. Over the next four weeks you will learn to improve your power output, VO2max and muscular endurance.
Measurable results in just four weeks.
Build your power
Get progressively better with a plan designed to improve your fitness level.
WEEK 1: let's get the basics right first
Session #1 - Aerobic fitness
The focus in the first phase and this session is on your aerobic capacity, the ability to use more fat for fuel so that your energy is not just reliant on your glycogen stores and carbohydrates. The lowest to middle intensity is mixed with short - high intense sprints to improve acceleration and muscular activation.
Session #2 - Fat for Fuel
This session is designed to improve your aerobic capacity through a better "metabolic flexibility, the ability to switch your fuel source depending on the workload. The aerobic intensity varies in this session to optimize fat and carbohydrate consumption.
Session #3 - Endurance Build up
Aerobic capacity is in the spotlight of this session. The target is the economization of your pedal stroke and the ability to use more fat for fuel. Most from low to mid intensities are mixed up with some short high intense sprints to improve acceleration and neuromuscular activation.
WEEK 2: get a taste of different types of workouts
Session #1 - VO2 Max Development
The second phase is dedicated to improving your VO2 max. and your functional threshold power. Transporting and delivering more oxygen to your muscles is elementary for your performance. The short- high intense intervals improve and optimize your oxygen consumption.
Session #2 - Threshold Build up
This session is designed to improve your lactate tolerance and stamina. Increasing your functional threshold power and optimized lactate production and clearance interaction in your energy metabolism is crucial. Specific intervals and intensity levels adjusted to your FTP will be the right tool to develop your power output.
WEEK 3: you are on a roll, keep pushing
Session #1 - Neuromuscular push
This session focuses on improving your VO2 max. and functional threshold power. The shorter, high-intensity bouts increase your oxygen consumption, and intervals at your FTP optimize lactate production and improve stamina.
Session #2: Strength Build up
The focus in the third phase and this session is on your cycling-specific strength. The neuro-muscular coordination in the muscle and between different muscles is an important part of your power output. This workout can improve the recruitment of the muscle fibers through a variation in cadence.
WEEK 4: final week that leaves you breathless
Session #1: Smooth coordination
Strenght is the target in this session. The focus is on the coordination of the neuro-muscular coordination and the specific energy metabolism at higher power output. Keep your cadence in this session in a comfortable range.
Session #2: Power development
This session is designed to develop your power output at your FTP and improve your strength. Optimized muscle recruitment and lactate metabolism at your FTP will be essential for your performance development.
Week #4
Session #1: Smooth coordination
Strenght is the target in this session. The focus is on the coordination of the neuro-muscular coordination and the specific energy metabolism at higher power output. Keep your cadence in this session in a comfortable range.
Session #2: Power development
This session is designed to develop your power output at your FTP and improve your strength. Optimized muscle recruitment and lactate metabolism at your FTP will be essential for your performance development.
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