Many people are bound to stay at home at the moment. To provide some extra motivation during these challenging times, we’ve asked Peter Schep to create a varied training plan for amateur cyclists. The coach of EF Education First Pro Cycling Team designed a 3-week training plan for indoor workouts, but added some outdoor workouts as well for those who are allowed to ride outside. This plan enables you to keep fit and improve your cycling performance in this difficult period, isn’t that what we all want in the end?

THE PROGRAM

With this training plan you will keep fit and level up your overall fitness. Each week consists of three workouts based on your FTP, building up in intensity every week. You won’t go too deep during these workouts because this might lower your immune system temporarily and that’s something we want to prevent in these days. To make this plan attractive, Schep has added some nice variations to the workouts:

  • Slow Frequency Reps (SFR) for simulating a climb training and to train those muscles specifically
  • Endurance for building lactate tolerance to help you recover more quickly
  • FTP development for increasing your FTP number

For the endurance training you can perform either the indoor or outdoor training (make sure you download the right version). Regarding the FTP development workout: don’t exaggerate this in the first set and start at the bottom of the given percentage. You’ll notice soon enough if this is too easy for you or maybe already quite heavy to maintain this for the rest of this workout.

Besides the duration at each workout, you’ll also find a TSS and IF score. In short, this is what it stands for:

  • Training Stress Score (TSS) – a way of measuring how much stress is put on the body from a ride or workout
  • Intensity Factor (IF) – indication of how hard or difficult a ride is into relation to your overall fitness.

Want to get some more info about this, then definitely check out this podcast we recorded with Peter Schep about this training plan.

HOW TO GET STARTED

Below you will find the details of the 3 week training plan and every workout is available for multiple platforms. If you already use the Tacx software, just click on the link below the workout description and get started in our Tacx Training app right away. Rather perform it on your own device, like a Garmin Edge? Then download the .FIT file and upload it to your device. The final option is to ride your workout in Zwift, the .ZWO file gives you the opportunity to upload the workout easy into Zwift.

WEEK 1

Workout 1 – SFR

INDOOR
Duration: 1:00:00
TSS: 45 / IF: 0.67

SFR: Slow frequency reps. To prepare for climbing and to train those muscles specifically. Producing power at a lower cadence is all about the torque. Because of a lower efficiency at low cadence, we’ll keep the power in a safe zone below threshold.

After a 15 min Warm-Up including a 5 min progressive, you’re ready to start with 4 reps of 6 min. Target 60 rpm, if it’s too hard in the beginning then try 70. Power level between 75 and 80% FTP, you can try the fourth on 5% higher.

Get started and pick your platform below

Tacx Desktop app Tacx Training app* Garmin (.FIT) Zwift (.ZWO)

*Select the 🤍 on the right top of the screen that shows up. This workout will now appear between your workouts in this app.

Workout 2 – Endurance

INDOOR
Duration: 1:00:00
TSS: 48 / IF: 0.69

The workout is about building lactate tolerance by riding at a baseline pace below FTP and then doing surges over FTP. Imagine that you are on a climb and when surging you’re attacking out of the saddle. Working on this technique will help a lot for climbing outside.

After a 15 min Warm-Up including a 5 min progressive, you’re ready to start with 2 sets of 12 min. Each set is 12 min alternating 50 sec @ 75-85% FTP, done seated, and 10 sec @ 75-110% of FTP, done standing. For the 10 sec surges, focus less on the exact wattage and more on getting out of the saddle and pushing the pace up.

Get started and pick your platform below

Tacx Desktop app Tacx Training app* Garmin (.FIT) Zwift (.ZWO)

*Select the 🤍 on the right top of the screen that shows up. This workout will now appear between your workouts in this app.

OUTDOOR
Duration: 2:00:00
TSS: 81 \ IF: 0.64

These efforts can be done really well on a climb, and it also is a nice practice changing between seated and out of the saddle. If you don’t have a climb a flat will work just as well, just try to find an area where you can go 12 minutes with minimal interruption. If doing the efforts on flat terrain, focus less on riding out of the saddle for the surges and more on making the surge by increasing leg speed.

Each set is 12 min alternating 50 sec @ 75-85% FTP, done seated, and 10 sec @ 75-110% of FTP, done standing. For the 10 sec surges, focus less on the exact wattage and more on pushing the pace up. If you’re riding outside, feel free to make the initial part of the warm up longer to get to where you will do the efforts. You can then do the 5 min ramp up effort as an opener before starting the 3 x 12 min.

Get started and download your workout below

Garmin (.FIT)
Workout 3 – FTP development

INDOOR
Duration: 1:30:00
TSS: 75 / IF: 0.71

To train around threshold we’ll do 3 sets where each set contains 3x 3 min. The recovery time in between each rep will decrease from 3 to 1 min over these 3 weeks. The recovery time between sets stays the same over the 3 weeks.

Use the first rep of set 1 to find your ‘steady feeling’, instead of focusing too much on power numbers.

Get started and pick your platform below

Tacx Desktop app Tacx Training app* Garmin (.FIT) Zwift (.ZWO)

*Select the 🤍 on the right top of the screen that shows up. This workout will now appear between your workouts in this app.

© Thomas Lui / EF Pro Cycling

WEEK 2

Workout 4 – SFR

INDOOR
Duration: 1:00:00
TSS: 45/ IF: 0.68

Similar SFR session as last week, but in week 2 we can try to do 2 reps at 80% and 2 at 85%FTP.

Get started and pick your platform below

Tacx Desktop app Tacx Training app* Garmin (.FIT) Zwift (.ZWO)

*Select the 🤍 on the right top of the screen that shows up. This workout will now appear between your workouts in this app.

Workout 5 – Endurance

INDOOR
Duration: 1:00:00
TSS: 53 / IF: 0.73

Coming from (50 sec seated + 10 sec standing) in week 1 going to (70 sec seated + 20 sec standing) now.

Get started and pick your platform below

Tacx Desktop app Tacx Training app* Garmin (.FIT) Zwift (.ZWO)

*Select the 🤍 on the right top of the screen that shows up. This workout will now appear between your workouts in this app.

OUTDOOR
Duration: 2:00:00
TSS: 87 / IF: 0.66

Coming from (50 + 10 sec) in week 1 going to (70 + 20 sec) now.

Get started and download the workout below

Garmin (.FIT)
Workout 6 – FTP development

INDOOR
Duration: 1:20:00
TSS: 70 / IF: 0.73

There’s now 2 minutes recovery between each rep compared to the 3 minutes you had last week.

Get started and pick your platform below

Tacx Desktop app Tacx Training app* Garmin (.FIT) Zwift (.ZWO)

*Select the 🤍 on the right top of the screen that shows up. This workout will now appear between your workouts in this app.

© by Alberto Bettiol | instagram.com/albertobettio/

WEEK 3

Workout 7 – SFR

INDOOR
Duration: 1:00:00
TSS: 44 / IF: 0.67

In week 3 the muscles will get used to lower cadence, so in this session we will progressively increase the power each rep. To fulfill this, every other rep will be 1 min shorter.

Get started and pick your platform below

Tacx Desktop app Tacx Training app* Garmin (.FIT) Zwift (.ZWO)

*Select the 🤍 on the right top of the screen that shows up. This workout will now appear between your workouts in this app.

Workout 8 – Endurance

INDOOR
Duration: 1:00:00
TSS: 55/ IF: 0.74

Coming from (70 sec seated + 20 sec standing) in week 2 going to (90 sec seated + 30 sec standing) now.

Get started and pick your platform below

Tacx Desktop app Tacx Training app* Garmin (.FIT) Zwift (.ZWO)

*Select the 🤍 on the right top of the screen that shows up. This workout will now appear between your workouts in this app.

OUTDOOR
Duration: 2:00:00
TSS: 88/ IF: 0.66

Coming from (70 sec seated + 20 sec standing) in week 2 going to (90 sec seated + 30 sec standing) now.

Get started and download the workout below

Garmin (.FIT)
Workout 9 – FTP development

INDOOR
Duration: 1:30:00
TSS: 64 / IF: 0.74 

Ready for the final workout? Now there’s only 1 min in between each rep, good luck!

Get started and pick your platform below

Tacx Desktop app Tacx Training app* Garmin (.FIT) Zwift (.ZWO)

*Select the 🤍 on the right top of the screen that shows up. This workout will now appear between your workouts in this app.

 

© header image Jordan Clark Haggard