Winter Training Plan Technique Sessions

Make sure you fully understand the pedalling technique section of the main Training Guide.

Selection of the correct resistance and cadence level for the technique sessions is important. Use your maximum minute power (MMP) assigned to the 20’ warm up routine to identify a suitable cadence range.

If MMP is below 280 W restrict the technique sessions to resistance levels 1 and 2 on a Wattbike Pro

• MMP below 280 W use 80 as starting cadence
• MMP below 320 W use 85 as starting cadence
• MMP above 320 W use 90 as starting cadence

As a general guide technique sessions should be completed in heart rate and power training zones 1 and 2 and occasionally into Zone 3 during the last interval of weeks 12 to 15 – adjust cadence to keep within these zones.

Although the sessions are specified in 5 rpm increases per interval the progression can be a lower rpm increase if needed e.g. 3 or 4 rpm. Be flexible, the essence of the technique sessions is to maintain pedalling technique whilst increasing leg speed for each interval within training zones Z1-Z2 and occasionally into Z3.

Cyclists with MMP above 320 may be more flexible on the choice of resistance level and cadence subject to the heart rate and power training zone limit and the ability to maintain a good pedalling action. Practicing good technique at the lower resistance levels is a good discipline to adopt.

On a Wattbike Pro the technique session will be undertaken at resistance level 1 in Phase 1, resistance level 2 in phase 2 and resistance level 3 in Phase 3.

The table below shows the relationship between cadence and watts at resistance levels 1 – 3 in the cadence range 80-110. For other cadences and resistance levels see the Power, Resistance and Cadence Table

Wattbike Pro

The technique sessions for each week of the plan - all based on a Wattbike Pro

Technique session Weeks 2-5 – Resistance level 1

Week 2

20’ warm up routine - 5 x 4’ intervals 1 minute rest between intervals - 20 minute cool down Recovery Zone

Interval 1 80rpm (85, 90), Interval 2 85 rpm (90, 95), Interval 3 90rpm (95, 100), Interval 4 95rpm (100, 105), Interval 5 100rpm (105, 110)

Week 3

20’ warm up routine - 4 x 5’ intervals 1 minute rest between intervals - 20 minute cool down Recovery Zone

Interval 1 80rpm (85, 90), Interval 2 85 rpm (90, 95), Interval 3 90rpm (95, 100), Interval 4 95rpm (100, 105)

Week 4

20’ warm up routine - 3 x 6’ intervals 1 minute rest between intervals - 20 minute cool down Recovery Zone

Interval 1 80rpm (85, 90), Interval 2 85 rpm (90, 95), Interval 3 90rpm (95, 100)

Week 5

20’ warm up routine - 5 x 4’ intervals 1 minute rest between intervals - 20 minute cool down Recovery Zone

Interval 1 80rpm (85, 90), Interval 2 85 rpm (90, 95), Interval 3 90rpm (95, 100), Interval 4 95rpm (100, 105), Interval 5 100rpm (105, 110)

HR to remain in Z1-Z2 (Z3)

Technique session Weeks 7-10 – Resistance level 2

Week 7

20’ warm up routine - 4 x 5’ intervals 1 minute rest between intervals - 20 minute cool down Recovery Zone

Interval 1 80rpm (85, 90), Interval 2 85 rpm (90, 95), Interval 3 90rpm (95, 100), Interval 4 95rpm (100, 105)

Week 8

20’ warm up routine - 3 x 6’ intervals 1 minute rest between intervals - 20 minute cool down Recovery Zone

Interval 1 80rpm (85, 90), Interval 2 85 rpm (90, 95), Interval 3 90rpm (95, 100)

Week 9

20’ warm up routine - 3 x 7’ intervals 1 minute rest between intervals - 20 minute cool down Recovery Zone

Interval 1 80rpm (85, 90), Interval 2 85 rpm (90, 95), Interval 3 90rpm (95, 100)

Week 10

20’ warm up routine - 4 x 5’ intervals 1 minute rest between intervals - 20 minute cool down Recovery Zone

Interval 1 80rpm (85, 90), Interval 2 85 rpm (90, 95), Interval 3 90rpm (95, 100), Interval 4 95rpm (100, 105)

HR to remain in Z1-Z2 (Z3)

Technique session Weeks 12-15 – Resistance level 3

Week 12

20’ warm up routine - 3 x 6’ intervals 1 minute rest between intervals - 20 minute cool down Recovery Zone

Interval 1 80rpm (85, 90), Interval 2 85 rpm (90, 95), Interval 3 90rpm (95, 100)

Week 13

20’ warm up routine - 3 x 7’ intervals 1 minute rest between intervals - 20 minute cool down Recovery Zone

Interval 1 80rpm (85, 90), Interval 2 85 rpm (90, 95), Interval 3 90rpm (95, 100)

Week 14

20’ warm up routine - 2 x 10’ intervals 2 minute rest between intervals - 20 minute cool down Recovery Zone

Interval 1 80rpm (85, 90), Interval 2 85 rpm (90, 95), Interval 3 90rpm (95, 100)

Week 15

20’ warm up routine - 3 x 6’ intervals 1 minute rest between intervals - 20 minute cool down Recovery Zone

Interval 1 80rpm (85, 90), Interval 2 85 rpm (90, 95), Interval 3 90rpm (95, 100)

HR to remain in Z1-Z3