This plan is for those with one or two seasons under their belt and are now looking for race P.B's or AG champs qualification. The hours are between 9-12hrs using high intesnity sessions in the off season. The key sessions are hard interval sessions designed so you spend as much time as possible working at V02max. In the 1st 10 weeks we focus on bike intervals moving to hard run intrevals in th elast 4 weeks to give v02 boost. The run block could be repeated to make a longer 20 week off ...