Designing a periodised training plan is not only vital in making performance improvements, but maximising the time you spend training. A typical training block should be a mixture between lower intensity base training, high intensity interval/fartlek sessions and recovery sessions. We should also have strength sessions, sports massages and plyometric/power training sessions.
The example training week on the left includes 7 base sessions 4 recovery/rest sessions and 3 tempo sessions.
It has also designed for someone who has been training for at least 10-12 hours per week and is ready to start increasing the intensity and number of tempo sessions.
Base sessions make up the majority of my training. The graph on the left shows a 1 hour indoor cycling sessions averaging 109 bpm (42% HRR) and 95 rpm.
These sessions help me to recovery for the next training day, whilst improving my capacity to oxidise fat rather than use glycogen dependant pathways.