The start of the year sees a return to a training plan.

4th Jan was the first session, which was endurance based with 2 x 10min tempo included, 60 mins, repeated on the 6th (although this suggested HIIT, I stayed with the schedule). 8th Jan strayed from the plan when I had this reading, so instead went for a low endurance session but with 3 x 30 sec max efforts with 3 min recovery between (instead of the scheduled recovery session). 9th was a club ride, 3 hours at an average of endurance pace, but included 6 solo hill intervals prior to the ride. 10th suggested HIIT again, but considering my next scheduled session was on the 11th, it was an endurance ride for 90 mins. Overall it was a fairly good week, with readings that allowed me to stick mostly to the scheduled sessions in the plan. Particularly happy with 3 HIIT readings, possibly a result of backing off over the Christmas period. Worth considering this in the next scheduled recovery week.

Training guide 1

A better week overall. The 11th was the first training day of the week, carrying on with the power based plan with 3 x 10 min tempo intervals in a 65 minute endurance session, repeated again on the 13th. The 15th was a 45 minute low endurance session that included 4 x 30 sec max efforts with 3 mins recovery between. I expected this to send me into low recovery on the 16th, but in fact gave me a recommended HIIT session for then. But I stuck with the plan and did 2 hours of endurance. 17th was 90 minutes of endurance with 2 x 5min sweet spot efforts 5 minutes apart. As my reading for the 17th was verging on low recovery, I expected this to send me into low recovery on the 18th, but again it gave me a HIIT recommendation.

Training guide 2 This is the third week of my plan, before a weeks recovery. It’s good to see the readings towards over-reaching with it being the end of a 3 week block. 18th was the first session, which gave me a HIIT recommendation. However I stayed on the plan with 4 x 10 min tempo efforts in a 75 minute session, 5 mins apart, other times at endurance. This was repeated on the 20th, where my reading was less favourable. 22nd was a 60 minute recovery/endurance cross-over session, with 4 x 10 seconds FTP bursts. 23rd and 24th were group rides, 2.5 hours and 1.5 hours respectively, averaging out to mid tempo. 24th was a good ride to end on, as it was intense in parts. Interested to see how the recovery (week 4) will affect my HRV.
Training guide 3



I am a recreational athlete, who has around 5 to 8 hours a week to train (season dependant). I have a family with 2 young children and run a business. Therefore, the ethos of my training is to use training principles that elicit the best results in minimal time. By comparison to my cycling friends, I would class myself as average