Source: yt comment - @xKillYourTVx https://www.youtube.com/watch?v=LFMQqX2c_eg&lc=Ugx3BTHkBlsapo1WICB4AaABAg
01:13 ️ 🚴♂️ Day 1: Activation Ride
- Day 1: 1-hour activation ride with 3x 15-sec neuromuscular sprints.
- Emphasis on staying in gear during sprints without shifting.
- Easy spinning for the remainder of the hour.
02:52 ️ 🚴♂️ Day 2: Threshold Training
- Day 2: 1.5-hour session featuring 3x 10-minute threshold sets.
- Explanation of threshold intensity (95-105% of FTP or Zone 4).
- Importance of warm-up, recovery, and cooldown during the session.
04:03 ️ 🚴♂️ Day 3: Full Recovery
- Day 3: 1.5-hour recovery ride (Zone 1) following the intense threshold session.
- Recommended intensity between 0-4 out of 10, focusing on complete recovery.
- Emphasis on taking it very easy for effective recovery.
04:43 ️ 🚴♂️ Day 4: Rest Day
- Day 4: Complete rest day, emphasizing relaxation and recovery.
- Suggested activities include stretching, massage, and light chores.
- No cycling or intense physical activity on this day.
05:27 ️ 🚴♂️ Day 5: Anaerobic Training
- Day 5: 1.5-hour session with anaerobic intervals (5x 2 minutes or 8-10x 1 minute).
- Intensity recommendations for the 2-minute and 1-minute intervals.
- Advice on pacing and adjusting intensity for beginners.
07:46 ️🚴 Day 6: Endurance Ride
- Day 6: 3-hour endurance ride or 1-hour recovery if fatigued.
- Flexibility in making it a hard or easy ride based on individual feel.
- Guidance to control intensity during group rides for better recovery.
08:55 ️🚴 Day 7: Recovery or Endurance
- Day 7: Option for a 1-hour recovery ride or continuation of the 3-hour endurance ride.
- Flexibility based on individual preferences and weekly engagements.
- Reiteration of the importance of easy days and being mindful of recovery.