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« Back to training plan home page
| Training Plans by Hunter Allen |
 Hunter's complete bio
What is training with power, and why?
What is threshold wattage?
How to determine threshold wattage
Power Training Levels (pdf)
Workout Codes (pdf)
Testimonials
PeaksCoachingGroup.com
CyclingPeaksSoftware (free trial!)
Learn more about power
How to transfer ERG files to CompuTrainer
Get a FREE copy of CompuTrainer Coach Software (Required to transfer ERG's to CT)
Sam Krieg's Cyclo-Cross Blog
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Cycling Plans - Training with power
Winter/Offseason Training - These comprehensive 12 week winter training plans are for the cyclist, triathlete or mtn. biker that uses a power meter or a trainer that shows wattage. Start these plans anytime during the offseason to ensure your fitness for next year!
» 12 week Winter Training Plan -150watts Threshold 14 weeks
» 12 week Winter Training Plan -170watts Threshold 14 weeks
» 12 week Winter Training Plan -190watts Threshold 14 weeks
» 12 week Winter Training Plan -200watts Threshold 14 weeks
» 12 week Winter Training Plan -220watts Threshold 14 weeks
» 12 week Winter Training Plan -250watts Threshold 14 weeks
» 12 week Winter Training Plan -270watts Threshold 14 weeks
» 12 week Winter Training Plan -290watts Threshold 14 weeks
» 12 week Winter Training Plan -300watts Threshold 14 weeks
» 12 week Winter Training Plan -320watts Threshold 14 weeks
» 12 week Winter Training Plan -340watts Threshold 14 weeks
Computrainer Plans with your .ERG workout file attached! - Winter/Offseason Training- These comprehensive 12 week plans include the actual .erg
file for each day of riding! So, you download the .erg file and upload this directly
into your Computrainer Coaching Software and start riding! The CompuTrainer
automatically adjusts the loads throughout the entire workout. All you have to do is pedal!
Each plan has the .erg files scaled to your Threshold wattage, so you just pick
the correct plan for you! This winter training plan is designed for CompuTrainer owners!
» Winter CompuTrainer Plan with .Erg files -150watts threshold 14 weeks
» Winter CompuTrainer Plan with .Erg files -175watts threshold 14 weeks
» Winter CompuTrainer Plan with .Erg files -200watts threshold 14 weeks
» Winter CompuTrainer Plan with .Erg files -225watts threshold 14 weeks
» Winter CompuTrainer Plan with .Erg files -250watts threshold 14 weeks
» Winter CompuTrainer Plan with .Erg files -275watts threshold 14 weeks
» Winter CompuTrainer Plan with .Erg files -300watts threshold 14 weeks
» Winter CompuTrainer Plan with .Erg files -325watts threshold 14 weeks
» Winter CompuTrainer Plan with .Erg files -350watts threshold 14 weeks
» Winter CompuTrainer Plan with .Erg files -375watts threshold 14 weeks
» Spring CompuTrainer Plan with .Erg files 150watts threshold 12 weeks
» Spring CompuTrainer Plan with .Erg files 175watts threshold 12 weeks
» Spring CompuTrainer Plan with .Erg files 200watts threshold 12 weeks
» Spring CompuTrainer Plan with .Erg files 225watts threshold 12 weeks
» Spring CompuTrainer Plan with .Erg files 250watts threshold 12 weeks
» Spring CompuTrainer Plan with .Erg files 275watts threshold 12 weeks
» Spring CompuTrainer Plan with .Erg files 300watts threshold 12 weeks
» Spring CompuTrainer Plan with .Erg files 325watts threshold 12 weeks
» Spring CompuTrainer Plan with .Erg files 350watts threshold 12 weeks
» Spring CompuTrainer Plan with .Erg files 375watts threshold 12 weeks
 Cyclo-cross Training Plans - Built by Elite/Masters Cyclo-Crosser, Sam Krieg and Elite Coach, Hunter Allen, these C-X plans will have you crushing the local cross races and also prepping you for Nationals if you are heading there this year! Built for cyclists with a power meter, all workouts are described in watts and contain racing and training tips, along with special C-X exercises to do to prepare you for the brutal sport that is –Cross--! There are three different plans made for the beginner, intermediate and Advanced/Elite crosser. Each plan is customized to the level and you can count on serious improvement no matter what level you start at! If you are ready to get in some highly specific training for Cross, with sick workouts that are designed JUST to mimic the demands of cross, then these are for you.
» Wattage based Cyclocross Training Plan Beginner 8-10 hours. 12 weeks
» Wattage based Cyclocross Training Plan Beginner 12-15 hours 12 weeks
» Wattage based Cyclocross Training Plan Intermediate 8-10 hours 12 weeks
» Wattage based Cyclocross Training Plan Intermediate 12-15 hours 12 weeks
» Wattage based Cyclocross Training Plan Advanced/Elite 12-15 hours 12 weeks
Spring Training - These plans are perfect for your Spring Training Season! Are you riding hard or racing on the weekends?
Are you ready to goto the next level this spring? Time to improve your sprint? Time to get your edge 'sharpened'?
These plans will improve your threshold wattage AND also address the upper training levels as well(Vo2 Max, Anaerobic Capacity, Neuromuscular Power). Use these plans to prepare for your weekend races or group rides and rest assured.. you'll be off
the front
» 12 week Spring Training Plan -150watts Threshold 12 weeks
» 12 week Spring Training Plan -170watts Threshold 12 weeks
» 12 week Spring Training Plan -190watts Threshold 12 weeks
» 12 week Spring Training Plan -200watts Threshold 12 weeks
» 12 week Spring Training Plan -230watts Threshold 12 weeks
» 12 week Spring Training Plan -250watts Threshold 12 weeks
» 12 week Spring Training Plan -270watts Threshold 12 weeks
» 12 week Spring Training Plan -290watts Threshold 12 weeks
» 12 week Spring Training Plan -300watts Threshold 12 weeks
» 12 week Spring Training Plan -320watts Threshold 12 weeks
» 12 week Spring Training Plan -340watts Threshold 12 weeks
» 12 week Spring Training Plan -360watts Threshold 12 weeks
Threshold Improvement - These plans are meant to provide the road or mountain bike cyclist a great way to improve their current threshold wattage. Essentially, regardless of the particular
event you are training for, increasing threshold wattage means increasing your average speed. Use these to prepare for an event or use them back-to-back to build your
threshold throughout the year.
» Cycling Beginner 150 watts Threshold 8 weeks
» Cycling Beginner 170watts Threshold 8 weeks
» Cycling Beginner 190watts Threshold 8 weeks
» Cycling Beginner 200watts Threshold 8 weeks
» Cycling Beginner 220 watts Threshold 8 weeks
» Cycling Intermediate 250 watts Threshold 8 weeks
» Cycling Intermediate 270 watts Threshold 8 weeks
» Cycling Intermediate 290 watts Threshold 8 weeks
» Cycling Advanced 300 watts Threshold 8 weeks
» Cycling Advanced 320 watts Threshold 8 weeks
» Cycling Advanced 340watts Threshold 8 weeks
» Cycling Advanced 360 watts Threshold 8 weeks
» Cycling Beginner 150 watts Threshold Weeks 9-16 8 weeks
» Cycling Beginner 170 watts Threshold Weeks 9-16 8 weeks
» Cycling Beginner 190 watts Threshold Weeks 9-16 8 weeks
» Cycling Beginner 200watts Threshold Weeks 9-16 8 weeks
» Cycling Beginning 220 watts Threshold Weeks 9-16 8 weeks
» Cycling Intermediate 250 watts Threshold Weeks 9-16 8 weeks
» Cycling Intermediate 270 watts Threshold Weeks 9-16 8 weeks
» Cycling Intermediate 290 watts Threshold Weeks 9-16 8 weeks
» Cycling Advanced 300 watts Threshold Weeks 9-16 8 weeks
» Cycling Advanced 320 watts Threshold Weeks 9-16 8 weeks
» 12 week Summer Training Plan 150 watts Threshold 12 weeks
» 12 week Summer Training Plan 170 watts Threshold 12 weeks
» 12 week Summer Training Plan 190 watts Threshold 12 weeks
» 12 week Summer Training Plan 210 watts Threshold 12 weeks
» 12 week Summer Training Plan 230 watts Threshold 12 weeks
» 12 week Summer Training Plan 250 watts Threshold 12 weeks
» 12 week Summer Training Plan 270 watts Threshold 12 weeks
» 12 week Summer Training Plan 290 watts Threshold 12 weeks
» 12 week Summer Training Plan 310 watts Threshold 12 weeks
» 12 week Summer Training Plan 330 watts Threshold 12 weeks
» 12 week Summer Training Plan 350 watts Threshold 12 weeks
Event Success - With a focus toward specific event goals, these power-based plans will get you to the finish line feeling good.
» 8 weeks to an awesome Time Trial using wattage ! 8 weeks
» Beginner Century ride using wattage 12 weeks
» Intermediate Century ride using wattage 12 weeks
Please note: All plans assume that you a) currently own and are training with a power meter, b) you know your threshold wattage. If you do not know your threshold wattage, then click here to take a simple field test in order to determine which plan is best for you.
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Winter CompuTrainer Plan with .Erg files -150watts threshold $99.95  |
Plan Description and Athlete Profile  View the Plan Preview
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These plans were designed to specifically work with your Computrainer! Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.
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| Wattage based Cyclocross Training Plan Beginner 8-10 hours. $99.95 |
Plan Description and Athlete Profile View the Plan Preview
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This is for the Beginner Cyclo-Crosser with 8-10 hours a week to train. You probably have not done any cross races yet, or you've done a limited few. This plan is more than adequate for your first season of cross and you should expect some results! This plan is a great way to get you involved in the sport, to learn more about it and to be ready for the racing season. This wattage based plan is for the recreational cyclist all the way up to a Category 4 road racer or beginner Mt. biker. You are excited to give C-X a try this year and don't know where to start. This is the plan for you if you would like a bit of instruction, have a power meter and are not afraid of doing some hard work and getting muddy.
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| Wattage based Cyclocross Training Plan Beginner 12-15 hours $99.95 |
Plan Description and Athlete Profile View the Plan Preview
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This is for the Beginner Cyclo-Crosser with 12-15 hours a week to train. You probably have not done any cross races yet, or you've done a limited few. This plan is a great way to get you involved in the sport, to learn more about it and to be ready for the racing season. This wattage based plan is for the recreational cyclist all the way up to a Category 4 road racer or beginner Mt. biker. You are excited to give C-X a try this year and don't know where to start. This is the plan for you if you would like a bit of instruction, have a power meter and are not afraid of doing some hard work and getting muddy.
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| Winter CompuTrainer Plan with .Erg files -175watts threshold $99.95 |
Plan Description and Athlete Profile View the Plan Preview
|
|
These plans were designed to specifically work with your Computrainer! Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.
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| Winter CompuTrainer Plan with .Erg files -200watts threshold $99.95 |
Plan Description and Athlete Profile View the Plan Preview
|
|
These plans were designed to specifically work with your Computrainer! Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.
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| Wattage based Cyclocross Training Plan Intermediate 8-10 hours $99.95 |
Plan Description and Athlete Profile View the Plan Preview
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This is for the Cyclo-Crosser with 8-10 hours a week to train and that has been racing cross for a little while and also races either road or Mt. bike. You have the fitness background and the understanding of cross, but aren't ready for the elites yet....this is similar to the elite plan in terms of the workouts, but the intensity and volume has been reduced to make sure you can get the work done and not be too sore the next day. On this plan, you are going to the next level! This is AS fit as you can get with 8-10 hours a week of training. This plan is 'in your face', hard and not a bit of wasted training time. For active Road Racer, if you are a Category 4 and above, this is a good plan for you or for a Mt. Biker, if you are novice and above, this is also applicable. Masters,THIS is your plan! This will help you build on your fitness from this past 2007 season, and make your 2008 racing season even better. Complete with cross-training workouts made to prep you for the unique demands of CX, this plan has it all. Time to get muddy....fast.
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| Wattage based Cyclocross Training Plan Intermediate 12-15 hours $99.95 |
Plan Description and Athlete Profile View the Plan Preview
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This is for the Cyclo-Crosser with 12-15 hours a week to train and that has been racing cross for a little while and also races either road or Mt. bike. You have the fitness background and the understanding of cross, but aren't ready for the elites yet....this is similar to the elite plan in terms of the workouts, but the intensity and volume has been reduced to make sure you can get the work done and not be too sore the next day. On this plan, you are going to the next level! For active Road Racer, if you are a Category 4 and above, this is a good plan for you or for a Mt. Biker, if you are novice and above, this is also applicable. Masters,THIS is your plan! This will help you build on your fitness from this past 2007 season, and make your 2008 racing season even better. Complete with cross-training workouts made to prep you for the unique demands of CX, this plan has it all. Time to get muddy....fast.
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| Winter CompuTrainer Plan with .Erg files -225watts threshold $99.95 |
Plan Description and Athlete Profile View the Plan Preview
|
|
These plans were designed to specifically work with your Computrainer! Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.
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| Wattage based Cyclocross Training Plan Advanced/Elite 12-15 hours $99.95 |
Plan Description and Athlete Profile View the Plan Preview
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This plan is for the Cyclo-Crosser that wishes CX was 365 days a year. No Joke. This will be hard. Cheaper than one Dugast Tubular & I guarantee it won't flat. It's an advanced/elite plan for a strong racer already that can handle a solid workload. You want to do this plan and 'lap' the old you at the end of it! You are a very strong Category 3 or higher road racer and/or an Expert Mountain biker or above. This plan is made to prep you for the unique demands of Cyclo-Cross and includes some cross-training workouts including running. This plan isn't for wimps, it's going to make you suffer, sweat and get muddy. And you'll be stronger for it!
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| Winter CompuTrainer Plan with .Erg files -250watts threshold $99.95 |
Plan Description and Athlete Profile View the Plan Preview
|
|
These plans were designed to specifically work with your Computrainer! Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.
|
| Winter CompuTrainer Plan with .Erg files -275watts threshold $99.95 |
Plan Description and Athlete Profile View the Plan Preview
|
|
These plans were designed to specifically work with your Computrainer! Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.
|
| Winter CompuTrainer Plan with .Erg files -300watts threshold $99.95 |
Plan Description and Athlete Profile View the Plan Preview
|
|
These plans were designed to specifically work with your Computrainer! Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.
|
| Winter CompuTrainer Plan with .Erg files -325watts threshold $99.95 |
Plan Description and Athlete Profile View the Plan Preview
|
|
These plans were designed to specifically work with your Computrainer! Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.
|
| Winter CompuTrainer Plan with .Erg files -350watts threshold $99.95 |
Plan Description and Athlete Profile View the Plan Preview
|
|
These plans were designed to specifically work with your Computrainer! Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.
|
| Winter CompuTrainer Plan with .Erg files -375watts threshold $99.95 |
Plan Description and Athlete Profile View the Plan Preview
|
|
These plans were designed to specifically work with your Computrainer! Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.
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| 12 week Winter Training Plan -150watts Threshold $99.95 |
Plan Description and Athlete Profile View the Plan Preview
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TALK ABOUT THE COMPLETE WINTER TRAINING PLAN!!!! This is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a power meter or a trainer that shows watts, and has a threshold of about 150 watts. You can train from 8-12 hours a week and you have been riding for at least a year(this could be your first 'off-season'). This plan can be started anytime during the winter, and it also includes 2 weeks of 'BONUS' workouts in the weeks 13 and 14. These 'BONUS' workouts are for you to plug in and use throughout the winter, if you need. The plan is complete without them, but these are just 'BONUS' workouts for you over-achievers! This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done indoors, but are easily adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This winter plan is an incredible value at $89.95, and includes hours and hours of specific work designed to make your winter 2006/2007 season your best! If you want to take it to the next level in your 2007 season, than this is the plan for you! **To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**
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| 12 week Winter Training Plan -170watts Threshold $99.95 |
Plan Description and Athlete Profile View the Plan Preview
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TALK ABOUT THE COMPLETE WINTER TRAINING PLAN!!!! This is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a power meter or a trainer that shows watts, and has a threshold of about 170 watts. You can train from 8-12 hours a week and you have been riding for at least a year(this could be your first 'off-season'). This plan can be started anytime during the winter, and it also includes 2 weeks of 'BONUS' workouts in the weeks 13 and 14. These 'BONUS' workouts are for you to plug in and use throughout the winter, if you need. The plan is complete without them, but these are just 'BONUS' workouts for you over-achievers! This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done indoors, but are easily adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This winter plan is an incredible value at $89.95, and includes hours and hours of specific work designed to make your winter 2006/2007 season your best! If you want to take it to the next level in your 2007 season, than this is the plan for you! **To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**
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| 12 week Winter Training Plan -190watts Threshold $99.95 |
Plan Description and Athlete Profile View the Plan Preview
|
|
TALK ABOUT THE COMPLETE WINTER TRAINING PLAN!!!! This is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a power meter or a trainer that shows watts, and has a threshold of about 190 watts. You can train from 8-12 hours a week and you have been riding for at least a year(this could be your first 'off-season'). This plan can be started anytime during the winter, and it also includes 2 weeks of 'BONUS' workouts in the weeks 13 and 14. These 'BONUS' workouts are for you to plug in and use throughout the winter, if you need. The plan is complete without them, but these are just 'BONUS' workouts for you over-achievers! This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done indoors, but are easily adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This winter plan is an incredible value at $89.95, and includes hours and hours of specific work designed to make your winter 2006/2007 season your best! If you want to take it to the next level in your 2007 season, than this is the plan for you!
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| 12 week Winter Training Plan -200watts Threshold $99.95 |
Plan Description and Athlete Profile View the Plan Preview
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|
TALK ABOUT THE COMPLETE WINTER TRAINING PLAN!!!! This is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a power meter or a trainer that shows watts, and has a threshold of about 200 watts. You can train from 8-12 hours a week and you have been riding for at least a year(this could be your first 'off-season'). This plan can be started anytime during the winter, and it also includes 2 weeks of 'BONUS' workouts in the weeks 13 and 14. These 'BONUS' workouts are for you to plug in and use throughout the winter, if you need. The plan is complete without them, but these are just 'BONUS' workouts for you over-achievers! This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done indoors, but are easily adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This winter plan is an incredible value at $89.95, and includes hours and hours of specific work designed to make your winter 2006/2007 season your best! If you want to take it to the next level in your 2007 season, than this is the plan for you! **To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**
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| 12 week Winter Training Plan -220watts Threshold $99.95 |
Plan Description and Athlete Profile View the Plan Preview
|
|
TALK ABOUT THE COMPLETE WINTER TRAINING PLAN!!!! This is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a power meter or a trainer that shows watts, and has a threshold of about 220 watts. You can train from 8-12 hours a week and you have been riding for at least a year(this could be your first 'off-season'). This plan can be started anytime during the winter, and it also includes 2 weeks of 'BONUS' workouts in the weeks 13 and 14. These 'BONUS' workouts are for you to plug in and use throughout the winter, if you need. The plan is complete without them, but these are just 'BONUS' workouts for you over-achievers! This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done indoors, but are easily adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This winter plan is an incredible value at $89.95, and includes hours and hours of specific work designed to make your winter 2006/2007 season your best! If you want to take it to the next level in your 2007 season, than this is the plan for you! **To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**
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| 12 week Winter Training Plan -250watts Threshold $99.95 |
Plan Description and Athlete Profile View the Plan Preview
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TALK ABOUT THE COMPLETE WINTER TRAINING PLAN!!!! This is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a power meter or a trainer that shows watts, and has a threshold of about 250 watts. You can train from 8-12 hours a week and you have been riding for at least a year(this could be your first 'off-season'). This plan can be started anytime during the winter, and it also includes 2 weeks of 'BONUS' workouts in the weeks 13 and 14. These 'BONUS' workouts are for you to plug in and use throughout the winter, if you need. The plan is complete without them, but these are just 'BONUS' workouts for you over-achievers! This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done indoors, but are easily adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This winter plan is an incredible value at $89.95, and includes hours and hours of specific work designed to make your winter 2006/2007 season your best! If you want to take it to the next level in your 2007 season, than this is the plan for you! **To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**
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| 12 week Winter Training Plan -270watts Threshold $99.95 |
Plan Description and Athlete Profile View the Plan Preview
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TALK ABOUT THE COMPLETE WINTER TRAINING PLAN!!!! This is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a power meter or a trainer that shows watts, and has a threshold of about 270 watts. You can train from 8-12 hours a week and you have been riding for at least a year(this could be your first 'off-season'). This plan can be started anytime during the winter, and it also includes 2 weeks of 'BONUS' workouts in the weeks 13 and 14. These 'BONUS' workouts are for you to plug in and use throughout the winter, if you need. The plan is complete without them, but these are just 'BONUS' workouts for you over-achievers! This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done indoors, but are easily adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This winter plan is an incredible value at $89.95, and includes hours and hours of specific work designed to make your winter 2006/2007 season your best! If you want to take it to the next level in your 2007 season, than this is the plan for you! **To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**
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| 12 week Winter Training Plan -290watts Threshold $99.95 |
Plan Description and Athlete Profile View the Plan Preview
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TALK ABOUT THE COMPLETE WINTER TRAINING PLAN!!!! This is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a power meter or a trainer that shows watts, and has a threshold of about 290 watts. You can train from 8-12 hours a week and you have been riding for at least a year(this could be your first 'off-season'). This plan can be started anytime during the winter, and it also includes 2 weeks of 'BONUS' workouts in the weeks 13 and 14. These 'BONUS' workouts are for you to plug in and use throughout the winter, if you need. The plan is complete without them, but these are just 'BONUS' workouts for you over-achievers! This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done indoors, but are easily adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This winter plan is an incredible value at $89.95, and includes hours and hours of specific work designed to make your winter 2006/2007 season your best! If you want to take it to the next level in your 2007 season, than this is the plan for you! **To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**
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| 12 week Winter Training Plan -300watts Threshold $99.95 |
Plan Description and Athlete Profile View the Plan Preview
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TALK ABOUT THE COMPLETE WINTER TRAINING PLAN!!!! This is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a power meter or a trainer that shows watts, and has a threshold of about 300 watts. You can train from 8-12 hours a week and you have been riding for at least a year(this could be your first 'off-season'). This plan can be started anytime during the winter, and it also includes 2 weeks of 'BONUS' workouts in the weeks 13 and 14. These 'BONUS' workouts are for you to plug in and use throughout the winter, if you need. The plan is complete without them, but these are just 'BONUS' workouts for you over-achievers! This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done indoors, but are easily adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This winter plan is an incredible value at $89.95, and includes hours and hours of specific work designed to make your winter 2006/2007 season your best! If you want to take it to the next level in your 2007 season, than this is the plan for you! **To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**
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| 12 week Winter Training Plan -320watts Threshold $99.95 |
Plan Description and Athlete Profile View the Plan Preview
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TALK ABOUT THE COMPLETE WINTER TRAINING PLAN!!!! This is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a power meter or a trainer that shows watts, and has a threshold of about 320 watts. You can train from 8-12 hours a week and you have been riding for at least a year(this could be your first 'off-season'). This plan can be started anytime during the winter, and it also includes 2 weeks of 'BONUS' workouts in the weeks 13 and 14. These 'BONUS' workouts are for you to plug in and use throughout the winter, if you need. The plan is complete without them, but these are just 'BONUS' workouts for you over-achievers! This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done indoors, but are easily adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This winter plan is an incredible value at $89.95, and includes hours and hours of specific work designed to make your winter 2006/2007 season your best! If you want to take it to the next level in your 2007 season, than this is the plan for you! **To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**
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| 12 week Winter Training Plan -340watts Threshold $99.95 |
Plan Description and Athlete Profile View the Plan Preview
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TALK ABOUT THE COMPLETE WINTER TRAINING PLAN!!!! This is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a power meter or a trainer that shows watts, and has a threshold of about 340 watts. You can train from 8-12 hours a week and you have been riding for at least a year(this could be your first 'off-season'). This plan can be started anytime during the winter, and it also includes 2 weeks of 'BONUS' workouts in the weeks 13 and 14. These 'BONUS' workouts are for you to plug in and use throughout the winter, if you need. The plan is complete without them, but these are just 'BONUS' workouts for you over-achievers! This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done indoors, but are easily adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This winter plan is an incredible value at $89.95, and includes hours and hours of specific work designed to make your winter 2006/2007 season your best! If you want to take it to the next level in your 2007 season, than this is the plan for you! **To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**
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| 8 weeks to an awesome Time Trial using wattage ! $99.95 |
Plan Description and Athlete Profile View the Plan Preview
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This plan is designed for any cyclist or triathlete that wants a training plan to get them to a peak performance in a time trial. The time trial can be any distance from 10k to 40k to 1/2 ironman. 8 weeks of specific workouts from 1- 2 hours a day(longer on weekends) designed to help any level of cyclist from beginner to advanced racer. Based on percentages of your threshold wattage, this plan will coach you to a super performance in a time trial(you can select this plan without knowing your threshold wattage, however you will need to take the field test in order to determine your threshold before you start your plan). You will be able to use your power meter to the fullest extent with these detailed workouts. Including tips and pacing strategies, this is like having Hunter personally help you on your way to success. An incredible deal for this price, you are going to really be on the fast track with this training plan.
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| Beginner Century ride using wattage $99.95 |
Plan Description and Athlete Profile View the Plan Preview
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This 12 week training plan is for the athlete that wants to complete a century in 6-7 hours by training with their power meter. The cyclist may or may not have done a century ride before, but it is generally a beginning cyclist with at least 3-4 months of riding in their legs. The goal for this cyclist is to finish the century in under 7 hours. It's for the cyclist that can ride up to 1.5 hours a day, and up to 5 hours on one day on the weekend. Based on percentage of threshold wattage, whatever your threshold is, you easily adjust your goals for the workouts(you can select this plan without knowing your threshold wattage, however you will need to take the field test in order to determine your threshold before you start your plan). This plan gives you specific details on your daily training, including duration and specific wattage percentages to train in. This plan gradually improves your fitness and endurance over the 12 weeks, so it preps you perfectly for a successful century ride. At the completion of this training plan, you will be able to finish a century ride comfortably and finish strong.
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| Intermediate Century ride using wattage $99.95 |
Plan Description and Athlete Profile View the Plan Preview
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This is a 12 week training plan is for the athlete that wants to complete a century in 5 to 6 hours by training with their power meter. The cyclist may or may not have done a century ride before, but it is generally a solid intermediate cyclist with at least one year of riding in their legs. The goal for this cyclist is to finish the century in under 6 hours, shooting for close to a 5 hour finish time. It's for the cyclist that can ride up to 2.0 hours a day, and up to 5 hours on one day on the weekend. This plan gives you specific details on your daily training, including duration and specific wattage percentages to train in. Based on percentage of threshold wattage, whatever your threshold is, you easily adjust your goals for the workouts(you can select this plan without knowing your threshold wattage, however you will need to take the field test in order to determine your threshold before you start your plan). This plan gradually improves your fitness and endurance over the 12 weeks, so it preps you perfectly for a successful century ride. At the completion of this training plan, you will be able to finish a century ride easily at a solid brisk pace and you will be finishing strong!
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| Cycling Beginner 150 watts Threshold $99.95 |
Plan Description and Athlete Profile View the Plan Preview
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This 8-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 150 watts. The athlete can train from 9 to 13 hours a week and has just started in cycling, and is excited about improving. You can put in between 2-4 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 30 mile ride and you would like to be able to compete a 50-60 mile ride in the near future. You are currently riding your bike from 4-7x per week, but lack direction, and exactly how to best use your power meter. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.
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| Spring CompuTrainer Plan with .Erg files 150watts threshold $99.95 |
Plan Description and Athlete Profile View the Plan Preview
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These plans were designed to specifically work with your Computrainer! Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.
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| Spring CompuTrainer Plan with .Erg files 175watts threshold $99.95 |
Plan Description and Athlete Profile View the Plan Preview
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These plans were designed to specifically work with your Computrainer! Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.
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| Cycling Beginner 170watts Threshold $99.95 |
Plan Description and Athlete Profile View the Plan Preview
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This 8-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 170 watts. The athlete can train from 9 to 13 hours a week and has been cycling for at least 8 months to a year, and is excited about improving. You can put in between 2-4 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 40 mile ride and you would like to be able to compete a 60 mile ride in the near future. You are currently riding your bike from 4-7x per week, but lack direction, and exactly how to best use your power meter. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.
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| Cycling Beginner 190watts Threshold $99.95 |
Plan Description and Athlete Profile View the Plan Preview
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This 8-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 190 watts. The athlete can train from 9 to 13 hours a week and has been cycling for at least 8 months to a year, and is excited about improving. You can put in between 2-4 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 40 mile ride and you would like to be able to compete a 60 mile ride in the near future. You are currently riding your bike from 4-7x per week, but lack direction, and exactly how to best use your power meter. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.
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| Spring CompuTrainer Plan with .Erg files 200watts threshold $99.95 |
Plan Description and Athlete Profile View the Plan Preview
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These plans were designed to specifically work with your Computrainer! Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.
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| Cycling Beginner 200watts Threshold $99.95 |
Plan Description and Athlete Profile View the Plan Preview
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This 8-week plan is for a cyclist, mt. biker, or triathlete that has a power meter and a threshold wattage of about 200 watts. The athlete can train from 9 to 13 hours a week and has a beginning base of cycling, and is excited about improving. You can put in between 2-4 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 40 mile ride and you would like to be able to compete a 60-70 mile ride in the near future. You are currently riding your bike from 4-7x per week, but lack direction, and exactly how to best use your power meter. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.
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| Spring CompuTrainer Plan with .Erg files 225watts threshold $99.95 |
Plan Description and Athlete Profile View the Plan Preview
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These plans were designed to specifically work with your Computrainer! Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.
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| Cycling Beginner 220 watts Threshold $99.95 |
Plan Description and Athlete Profile View the Plan Preview
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This 8-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 220 watts. The athlete can train from 9 to 13 hours a week and has been cycling for at least a year, and is excited about going faster and possibly doing a century in the near future. You can put in between 2-4 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 40 mile ride and you would like to be able to compete a 70 mile ride in the near future. You are currently riding your bike from 4-7x per week, but lack direction, and exactly how to best use your power meter. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.
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| Cycling Intermediate 250 watts Threshold $99.95 |
Plan Description and Athlete Profile View the Plan Preview
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This 8-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 250 watts. The athlete can train from 9 to 13 hours a week and has been cycling for at least a year, and is excited about going faster or getting into racing and/or improving their racing category. You can put in between 2-4 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 50 mile ride and you would like to be able to compete a 80 mile ride in the near future. You are currently riding your bike from 4-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.
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| Cycling Intermediate 270 watts Threshold $99.95 |
Plan Description and Athlete Profile View the Plan Preview
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This 8-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 270 watts. The athlete can train from 9 to 13 hours a week and has been seriously cycling for at least a year, and is excited about going faster and/or improving their racing category. This could be a good plan for a category 5 or category 4 racer. You can put in between 2-4 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 60 mile ride and you would like to be able to compete a 100 mile ride in the near future. You are currently riding your bike from 4-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.
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| Spring CompuTrainer Plan with .Erg files 250watts threshold $99.95 |
Plan Description and Athlete Profile View the Plan Preview
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These plans were designed to specifically work with your Computrainer! Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.
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| Cycling Intermediate 290 watts Threshold $99.95 |
Plan Description and Athlete Profile View the Plan Preview
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This 8-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 290 watts. The athlete can train from 9 to 13 hours a week and has been seriously cycling for at least a year, and is excited about going faster and/or improving their racing category. This could be a good plan for any racer with a 290 watts threshold, you will improve in 8 weeks, for sure! You can put in between 2-4 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 60 mile ride and you would like to be able to finish strong in upcoming race in the near future. You are currently riding your bike from 4-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.
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| Cycling Advanced 300 watts Threshold $99.95 |
Plan Description and Athlete Profile View the Plan Preview
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This 8-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 300 watts. The athlete can train from 11 to 16 hours a week and has been seriously cycling for at least a year or two, and is excited about really getting faster and improving their racing category. This could be a good plan for any racer with a 300 watts threshold ranging from masters racers to strong Category 4 racers and above. You will improve in 8 weeks, for sure! This cyclist can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 100 mile ride and you would like to be able to finish strong in upcoming race in the near future. You are currently riding your bike from 5-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.
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| Spring CompuTrainer Plan with .Erg files 275watts threshold $99.95 |
Plan Description and Athlete Profile View the Plan Preview
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These plans were designed to specifically work with your Computrainer! Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.
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| Cycling Advanced 320 watts Threshold $99.95 |
Plan Description and Athlete Profile View the Plan Preview
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This 8-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 320 watts. The athlete can train from 14 to 18 hours a week and has been seriously cycling for at least a year or two, and is excited about really getting faster and improving their racing category. This could be a good plan for any racer with a 320 watts threshold ranging from masters racers to strong Category 3 racers and above. You will improve in 8 weeks, for sure! This cyclist can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 100 mile ride and you would like to be able to finish strong in upcoming race in the near future. You are currently riding your bike from 5-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.
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| Cycling Advanced 340watts Threshold $99.95 |
Plan Description and Athlete Profile View the Plan Preview
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This 8-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 340 watts. The athlete can train from 14 to 18 hours a week and has been seriously cycling for at least a year or two, and is excited about really getting faster and improving their racing category. This could be a good plan for any racer with a 320 watts threshold ranging from masters racers to strong Category 3 racers and above. You will improve in 8 weeks, for sure! This cyclist can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 100 mile ride and you would like to be able to finish strong in upcoming race in the near future. You are currently riding your bike from 5-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.
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| Spring CompuTrainer Plan with .Erg files 300watts threshold $99.95 |
Plan Description and Athlete Profile View the Plan Preview
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These plans were designed to specifically work with your Computrainer! Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.
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| Cycling Advanced 360 watts Threshold $99.95 |
Plan Description and Athlete Profile View the Plan Preview
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This 8-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 360 watts. The athlete can train from 14 to 18 hours a week and has been seriously cycling for at least two-three years, and is excited about really getting faster and improving their racing category. This could be a good plan for any racer with a 360 watts threshold ranging from masters racers to strong Category 3 racers and above. You will improve in 8 weeks, for sure! This cyclist can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 100 mile ride and you would like to be able to finish strong in upcoming race in the near future. You are currently riding your bike from 5-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.
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| Spring CompuTrainer Plan with .Erg files 325watts threshold $99.95 |
Plan Description and Athlete Profile View the Plan Preview
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These plans were designed to specifically work with your Computrainer! Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.
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| Spring CompuTrainer Plan with .Erg files 350watts threshold $99.95 |
Plan Description and Athlete Profile View the Plan Preview
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These plans were designed to specifically work with your Computrainer! Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.
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| Spring CompuTrainer Plan with .Erg files 375watts threshold $99.95 |
Plan Description and Athlete Profile View the Plan Preview
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These plans were designed to specifically work with your Computrainer! Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.
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| Cycling Beginner 150 watts Threshold Weeks 9-16 $99.95 |
Plan Description and Athlete Profile View the Plan Preview
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This the next plan for you if you have just finished the first 8-week threshold improvement plan. If you chose the 150watts threshold improvement plan in the first 8 weeks, be sure to re-test your threshold, because now it is probably higher and this 150w plan will not be at the correct intensity for you. This plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 150 watts. The athlete can train from 9 to 13 hours a week, with a couple of weeks at 15+ hours(mainly from long rides on weekends) and has been cycling for at least a year, and is excited about going faster or getting into racing and/or improving their racing category. You can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 50 mile ride and you would like to be able to compete a 80 mile ride in the near future. You are currently riding your bike from 4-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.
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| Cycling Beginner 170 watts Threshold Weeks 9-16 $99.95 |
Plan Description and Athlete Profile View the Plan Preview
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This the next plan for you if you have just finished the first 8-week threshold improvement plan. If you chose the 170watts threshold improvement plan in the first 8 weeks, be sure to re-test your threshold, because now it is probably higher and this 170w plan will not be at the correct intensity for you. This plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 170 watts. The athlete can train from 9 to 13 hours a week, with a couple of weeks at 15+ hours(mainly from long rides on weekends) and has been cycling for at least a year, and is excited about going faster or getting into racing and/or improving their racing category. You can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 50 mile ride and you would like to be able to compete a 80 mile ride in the near future. You are currently riding your bike from 4-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.
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| Cycling Beginner 190 watts Threshold Weeks 9-16 $99.95 |
Plan Description and Athlete Profile View the Plan Preview
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This the next plan for you if you have just finished the first 8-week threshold improvement plan. If you chose the 190watts threshold improvement plan in the first 8 weeks, be sure to re-test your threshold, because now it is probably higher and this 190w plan will not be at the correct intensity for you. This plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 190 watts. The athlete can train from 9 to 13 hours a week, with a couple of weeks at 15+ hours(mainly from long rides on weekends) and has been cycling for at least a year, and is excited about going faster or getting into racing and/or improving their racing category. You can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 50 mile ride and you would like to be able to compete a 80 mile ride in the near future. You are currently riding your bike from 4- | | |
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