TRAINING MAP 2022 F.DAVID

TRAINING MAP 2022

Q1

Q2

Q3

Q4

JAN

FEB

MAR

APR

MAY

JUN

JUL

AUG

SEP

OCT

NOV

DEC

Technical Bloc (indoor/on bike)

Core

Endurance strength (indoor/on bike)

Strength Block

StreNGTH

Statodynamique

Plyométrie

P1 : Z1/Z7+ Test

P2 : Z2/Z5 + Test every 4 weeks on rest week

P3 : Z3/4 + Z2/Z5 reminders + Test every 4 weeks on rest week

Cycling Zones Workout

P4: Z6 + all zones reminders

P5 : Tapering weeks (2 or 3 weeks)

All periods (depending on athlete profile) : working on VLaMax /FatMax

Period 4

Period 3

Period 2

StreNGTH

Period 1

Workouts Progression

STRENGTH : example Session 1

WORKOUT PROGRESSION

PERIOD 1 Building up

PERIOD 2 PMA

PERIOD 3 FTP

PERIOD 4 LACTIC

DEC

- Z2/3 + work on VLamax/FatMax - 2x6-10x(30-40sec Z5/30-20sec Z2)/8 min Z1 - 1 Test FTP/5 min every 3/4 weeks

- Z2/3+ work on VLamax/FatMax - 2-4x3-4x(2-4min Z4+/1-2 min Z1) - 1 Test FTP/5 min every 3/4 weeks - Z5 reminder every 2/3 weeks

- Z1/2/3 + work on VLamax/FatMax - Sprint Z7 15 sec every 15/20 min or 2 sets of 3 sprints on the last 30 minutes of the ride. - 1 Test 15 sec every week

- Z2/3 - 2x4x(30 sec Z7/2 min Z1) - All zones reminder

Phase 1

- Z2/3+ work on VLamax/FatMax - 2-3x3-5x(1min Z5/2-4 min Z2)/8 min Z1 - 1 Test FTP/5 min every 3/4 weeks

- Z2/3+ work on VLamax/FatMax - 3-4x(6-15min Z4-/2-5 min Z1) - 1 Test FTP/5 min every 3/4 weeks -Z5 reminder every 2/3 weeks

- Z2/3 - 2x3-4x(1min 30 sec Z6/4-5 min Z1) - All zones reminder

- Z1/2/3 + work on VLamax/FatMax - 15/20 min Low/High Cadence Z2 - 1 Test 15 sec every week

Phase 2

- Z2/3+ work on VLamax/FatMax - 1x3x(1min Z5/2-4 min Z2)+ 8 min Z1 + 6-10x(30-40sec Z5/30-20sec Z2) - 1 Test FTP/5 min every 3/4 week

- Z2/3+ work on VLamax/FatMax - 3-4x(8-12 min Z4-/2-5 min Z1) + 5-8 sprints Z6 - 1 Test FTP/5 min every 3/4 weeks - Z5 reminder every 2/3 weeks

Phase 3