Following is Smeulders' own ErgVideo-based training plan. Be sure to refer to accompanying article to understand goals and the level of fitness reported before he started this program. Your goals and fitness may not align, so following this plan yourself may not actually help you achieve your goals. Presented for your reference.
Please consult a physician before beginning any training program.
| True Threshold= | 200 | ||||
| Week Starting | Day | Duration | ErgVideo | Preview Link | Description |
| 2 Nov 2008 | 11/2/2008 | 2:02:27 | WheelersClubRide.evr | View Profile | Club riding |
| 11/3/2008 | 1:30:40 | AdirondackClubRide.evr | View Profile | Aerobic Base Ride | |
| 11/4/2008 | 1:35:08 | BuddyBaseRide.evr | View Profile | Aerobic ride | |
| 11/6/2008 | 1:32:54 | TempoClubRide.evr | View Profile | Aerobic Club ride | |
| 11/8/2008 | 2:00:57 | Base3CoolRides.evr | View Profile | Aerobic ride mix, group and easy hills | |
| Week Total | 8:42:06 | ||||
| 9 Nov 2008 | 11/9/2008 | 2:01:19 | LakePlacidTri.evr | View Profile | Easier ride in lake placid |
| 11/10/2008 | 1:31:06 | TrinidadAndSouthAfrica.evr | View Profile | Aerobic ride with climbs | |
| 11/11/2008 | 1:28:52 | Base3CoolRides.evr | View Profile | Aerobic ride with easy hills | |
| 11/13/2008 | 1:29:30 | CapitalCityClubRide.evr | View Profile | Zones 2 and 3 ride with club | |
| 11/15/2008 | 2:00:29 | ClubRidetoQuadville.evr | View Profile | Aerobic ride all fast group | |
| Week Total | 8:31:16 | ||||
| 16 Nov 2008 | 11/16/2008 | 2:03:10 | TrinidadAndSouthAfrica.evr | View Profile | Club riding |
| 11/17/2008 | 1:31:20 | CaliforniaSpringTraining.evr | View Profile | aerobic ride | |
| 11/18/2008 | 1:31:35 | BuddyBaseRide.evr | View Profile | Aerobic riding with challenges | |
| 11/20/2008 | 1:31:05 | Base3CoolRides.evr | View Profile | Aerobic Zone 2 ride | |
| 11/22/2008 | 2:03:07 | MuskokaHalf.evr | View Profile | steady zone 3 | |
| Week Total | 8:40:17 | ||||
| 23 Nov 2008 | 11/23/2008 | 1:28:52 | Base3CoolRides.evr | View Profile | Aerobic ride all easy hills |
| 11/24/2008 | 1:28:14 | CaliforniaSpringTraining.evr | View Profile | zone 2 climbing | |
| 11/25/2008 | 1:00:53 | MuskokaHalf.evr | View Profile | Steady zone 3 riding | |
| 11/27/2008 | 0:26:00 | ThresholdTest.evr | View Profile | Testing day, private | |
| 11/29/2008 | 2:01:04 | WheelersClubRide.evr | View Profile | Club riding | |
| Week Total | 6:25:03 | ||||
| 30 Nov 2008 | 11/30/2008 | 2:02:27 | WheelersClubRide.evr | View Profile | Club riding |
| 12/1/2008 | 1:30:40 | AdirondackClubRide.evr | View Profile | Aerobic Base Ride | |
| 12/2/2008 | 1:35:08 | BuddyBaseRide.evr | View Profile | Aerobic ride | |
| 12/4/2008 | 1:32:54 | TempoClubRide.evr | View Profile | Aerobic Club ride | |
| 12/6/2008 | 2:00:57 | Base3CoolRides.evr | View Profile | Aerobic ride mix, group and easy hills | |
| Week Total | 8:42:06 | ||||
| 7 Dec 2008 | 12/7/2008 | 2:01:19 | LakePlacidTri.evr | View Profile | Easier ride in lake placid |
| 12/8/2008 | 1:31:06 | TrinidadAndSouthAfrica.evr | View Profile | Aerobic riding with climbs | |
| 12/9/2008 | 1:28:52 | Base3CoolRides.evr | View Profile | Aerobic ride with easy hills | |
| 12/11/2008 | 1:29:30 | CapitalCityClubRide.evr | View Profile | Zones 2 and 3 ride with club | |
| 12/13/2008 | 2:00:29 | ClubRidetoQuadville.evr | View Profile | Aerobic ride all fast group | |
| Week Total | 8:31:16 | ||||
| 14 Dec 2008 | 12/14/2008 | 2:03:10 | TrinidadAndSouthAfrica.evr | View Profile | Club riding |
| 12/15/2008 | 1:31:20 | CaliforniaSpringTraining.evr | View Profile | aerobic ride | |
| 12/16/2008 | 1:31:35 | BuddyBaseRide.evr | View Profile | Aerobic riding with challenges | |
| 12/18/2008 | 0:26:00 | ThresholdTest.evr | View Profile | test, private | |
| 12/20/2008 | 2:03:07 | MuskokaHalf.evr | View Profile | steady zone 3 | |
| Week Total | 7:35:12 | ||||
| 21 Dec 2008 | 12/21/2008 | 1:28:52 | Base3CoolRides.evr | View Profile | Aerobic ride all easy hills |
| 12/27/2008 | 2:01:04 | WheelersClubRide.evr | View Profile | Club riding | |
| Week Total | 3:29:56 | ||||
| 28 Dec 2008 | 12/28/2008 | 1:30:40 | GatrideRedux.evr | View Profile | Easy riding |
| 12/29/2008 | 1:02:09 | LongThresholdIntervals.evr | View Profile | Threshold training, 2 x20 | |
| 12/30/2008 | 1:44:21 | CaliforniaSpringTraining.evr | View Profile | Any Zone1 Recovery | |
| 1/1/2009 | 1:14:10 | LongThresholdIntervals.evr | View Profile | Threshold as 5x9 | |
| 1/3/2009 | 2:00:22 | WheelersClubRide.evr | View Profile | Aerobic endurance club ride | |
| Week Total | 7:31:42 | ||||
| 4 Jan 2009 | 1/4/2009 | 2:03:28 | CapitalCityClubRide.evr | View Profile | Recovery ride easy spinning |
| 1/5/2009 | 1:14:10 | LongThresholdIntervals.evr | View Profile | Threshold as 5x9 | |
| 1/6/2009 | 2:01:17 | TempoClubRide.evr | View Profile | easy zone 2 riding | |
| 1/8/2009 | 1:03:50 | LongThresholdIntervals.evr | View Profile | Threshold as 2 x20 | |
| 1/10/2009 | 2:44:37 | MuskokaHalf.evr | View Profile | long tempo ride | |
| Week Total | 9:07:22 | ||||
| 11 Jan 2009 | 1/11/2009 | 2:01:19 | Base3CoolRides.evr | View Profile | Aerobic ride with easy hills |
| 1/12/2009 | 1:03:50 | LongThresholdIntervals.evr | View Profile | Threshold as 2x20 | |
| 1/13/2009 | 2:02:53 | AdirondackClubRide.evr | View Profile | club riding | |
| 1/15/2009 | 1:18:42 | EnduranceIntervals.evr | View Profile | Endurance intervals at 5 min x 7 | |
| 1/17/2009 | 2:34:41 | ClubRidetoQuadville.evr | View Profile | Long hard club ride | |
| Week Total | 9:01:25 | ||||
| 18 Jan 2009 | 1/18/2009 | 1:29:38 | BuddyBaseRide.evr | View Profile | Fun group ride with hills |
| 1/19/2009 | 1:04:48 | LongThresholdIntervals.evr | View Profile | Any Aerobic Zone 2 ride of this duration. This is an example. | |
| 1/20/2009 | 2:00:44 | MuskokaHalf.evr | View Profile | Zone 3 riding steady | |
| 1/22/2009 | 0:26:00 | ThresholdTest.evr | View Profile | Testing private | |
| 1/24/2009 | 1:27:25 | FourManTTT.evr | View Profile | Try some hard Over-under | |
| Week Total | 6:28:35 | ||||
| 25 Jan 2009 | 1/25/2009 | 1:01:56 | CaliforniaSpringTraining.evr | View Profile | Easy ride |
| 1/26/2009 | 1:37:06 | EnduranceIntervals.evr | View Profile | 3min x 8, 2 sets endurance | |
| 1/27/2009 | 2:01:46 | WheelersClubRide.evr | View Profile | Any Zone1 Active Recovery ride | |
| 1/29/2009 | 1:37:06 | EnduranceIntervals.evr | View Profile | 3min x 8, 2 sets endurance | |
| 1/31/2009 | 1:56:58 | RainyTriathletes.evr | View Profile | Hard group ride in park | |
| Week Total | 8:14:52 | ||||
| 1 Feb 2009 | 2/1/2009 | 1:28:12 | TwoOlyDistanceTTs.evr | View Profile | Cruise |
| 2/2/2009 | 1:14:12 | EnduranceIntervals.evr | View Profile | 5 min x 7, 1 sets | |
| 2/3/2009 | 2:30:10 | LakePlacidTri.evr | View Profile | long and easy | |
| 2/5/2009 | 1:43:42 | EnduranceIntervals.evr | View Profile | 1.5min x 8, 3 sets endurance | |
| 2/7/2009 | 1:24:14 | LongThresholdIntervals.evr | View Profile | 6 x 9 minute threshold work | |
| Week Total | 8:20:30 | ||||
| 8 Feb 2009 | 2/8/2009 | 1:23:38 | MotorPacing.evr | View Profile | easy ride with a cool video |
| 2/9/2009 | 1:30:35 | HillIntervals.evr | View Profile | Hard climbing ride | |
| 2/10/2009 | 2:33:37 | CapitalCityClubRide.evr | View Profile | really long club ride | |
| 2/12/2009 | 1:59:09 | HillIntervals.evr | View Profile | more hard stuff, hill intervals | |
| 2/14/2009 | 2:30:10 | LakePlacidTri.evr | View Profile | Long ride in lake placid | |
| Week Total | 9:57:09 | ||||
| 15 Feb 2009 | 2/15/2009 | 2:00:14 | AdirondackClubRide.evr | View Profile | Happy easy cruise |
| 2/16/2009 | 1:17:19 | EnduranceIntervals.evr | View Profile | 5min x 7, 1 set, endurance work | |
| 2/17/2009 | 1:28:34 | TrinidadAndSouthAfrica.evr | View Profile | Extra easy club riding | |
| 2/19/2009 | 0:26:00 | ThresholdTest.evr | View Profile | Testing private | |
| 2/21/2009 | 2:36:37 | BuddyBaseRide.evr | View Profile | Long club ride | |
| Week Total | 7:48:44 | ||||
| 22 Feb 2009 | 2/22/2009 | 1:46:50 | CycleFitTwoLoops.evr | View Profile | Super easy park ride |
| 2/23/2009 | 1:03:07 | LongThresholdIntervals.evr | View Profile | try your 2x 20 at new threshold | |
| 2/24/2009 | 1:51:22 | JuniorTeamRide.evr | View Profile | easy ride with the juniors, some fun. | |
| 2/26/2009 | 1:49:35 | EnduranceIntervals.evr | View Profile | 3min x 7 two sets of endurance | |
| 2/28/2009 | 2:34:41 | ClubRidetoQuadville.evr | View Profile | Club ride | |
| Week Total | 9:05:35 | ||||
| 1 Mar 2009 | 3/1/2009 | 1:43:43 | WheelersClubRide.evr | View Profile | Club ride |
| 3/2/2009 | 1:44:58 | HillIntervals.evr | View Profile | 10 medium hills (4-5 min) | |
| 3/3/2009 | 1:59:23 | MuskokaHalf.evr | View Profile | Easy Zone 2 cruise | |
| 3/5/2009 | 1:44:56 | MAPIntervals.evr | View Profile | 3 epic MAP sets. | |
| 3/7/2009 | 2:04:19 | HillIntervals.evr | View Profile | A very hard climbing session. | |
| Week Total | 9:17:19 | ||||
| 8 Mar 2009 | 3/8/2009 | 2:07:35 | Base3CoolRides.evr | View Profile | Easy spin |
| 3/9/2009 | 1:35:49 | MAPIntervals.evr | View Profile | 45 sec x 8, 3 sets, epic MAP | |
| 3/10/2009 | 2:16:52 | CaliforniaSpringTraining.evr | View Profile | Cruising with Symmetrics | |
| 3/12/2009 | 1:17:20 | MAPIntervals.evr | View Profile | MAP intervals of two kinds, two sets | |
| 3/14/2009 | 2:04:19 | HillIntervals.evr | View Profile | A very hard climbing session. | |
| Week Total | 9:21:55 | ||||
| 15 Mar 2009 | 3/15/2009 | 1:23:38 | MotorPacing.evr | View Profile | relaxing ride on cool video |
| 3/16/2009 | 1:27:25 | FourManTTT.evr | View Profile | Over under in a TTT simulation | |
| 3/17/2009 | 1:18:38 | RainyTriathletes.evr | View Profile | The park in the rain, but easy | |
| 3/19/2009 | 0:26:00 | ThresholdTest.evr | View Profile | testing private | |
| 3/21/2009 | 2:30:10 | LakePlacidTri.evr | View Profile | Hard ride at your new threshold setting | |
| Week Total | 7:05:51 | ||||
| 22 Mar 2009 | 3/22/2009 | 1:59:28 | Base3CoolRides.evr | View Profile | Easy ride |
| 3/23/2009 | 1:31:49 | AnaerobicIntervals.evr | View Profile | 30 second intervals very hard, 3 sets of 6 | |
| 3/24/2009 | 2:00:44 | MuskokaHalf.evr | View Profile | Recovery pace long ride | |
| 3/26/2009 | 1:05:56 | ShortIntervals30.evr | View Profile | hard short intervals session | |
| 3/28/2009 | 2:19:17 | LynnRoadRace.evr | View Profile | A long hard road race simulation | |
| Week Total | 8:57:14 | ||||
| 29 Mar 2009 | 3/29/2009 | 2:02:32 | TrinidadAndSouthAfrica.evr | View Profile | enjoy recovery |
| 3/30/2009 | 1:05:56 | ShortIntervals30.evr | View Profile | short intervals again | |
| 3/31/2009 | 1:51:22 | JuniorTeamRide.evr | View Profile | group session | |
| 4/2/2009 | 0:46:25 | SprintTraining.evr | View Profile | A heavy sprinting session | |
| 4/4/2009 | 1:38:10 | GPBlaineville.evr | View Profile | Hard road race simulation | |
| Week Total | 7:24:25 | ||||
| 5 Apr 2009 | 4/5/2009 | 1:29:40 | LakePlacidTri.evr | View Profile | Easy scenic ride |
| 4/6/2009 | 1:43:30 | HillIntervals.evr | View Profile | 10 medium hills (4-5 min) | |
| 4/7/2009 | 1:51:22 | JuniorTeamRide.evr | View Profile | fun junior team ride with some drama | |
| 4/9/2009 | 1:43:30 | HillIntervals.evr | View Profile | 10 medium hills (4-5 min) | |
| 4/11/2009 | 2:18:27 | Speedway_POV_Os.evr | View Profile | Hard road race simulation. | |
| Week Total | 9:06:29 | ||||
| 12 Apr 2009 | 4/12/2009 | 1:33:20 | AdirondackClubRide.evr | View Profile | easy recovery riding |
| 4/13/2009 | 1:15:19 | FourManTTT.evr | View Profile | hard over under ride | |
| 4/14/2009 | 1:08:39 | MacsACrit_07.evr | View Profile | short crit simulation, but easier than the real thing | |
| 4/16/2009 | 0:26:00 | ThresholdTest.evr | View Profile | testing private | |
| 4/18/2009 | 2:24:11 | GatineauMale_2006.evr | View Profile | road race simulation | |
| Week Total | 6:47:29 |
Copyright Paul A. Smeulders, 2008