This is an 8 week plan that concentrates on tempo and interval efforts (on the turbo during winter) and flat to rolling roads in your weekday rides.
Alongside this are longer rides at the weekend and a fasted session which will help build your endurance within a shorter session.
The price includes two months subscription to iThlete and two months premium subscription to TrainingPeaks
Note that to measure your HRV you will need to download the iThlete App (available at Apple and Google store) and use a chest heart rate monitor or certified finger sensor.
1h light turbo ride – effort 5/10 just to burn some extra calories
Fasted (see below) 2h road ride in zone 2
1h recovery spin on the turbo under 130w – at least 3h since last meal
1h turbo with 10min warm up increasing the power from 130-230w (10w each minute) then 5min easy pedalling. Next, do 4x5min harder efforts at ~230w and 95-100rpm. 5min easy in between and 10min cool down
Long steady road ride 3h in zone 2
1h30 road ride with 20min warm up then 2x20min at ~155-160HR sat up on the tops of the bars at ~80rpm with 10min easy in between and cool down
1h30 road ride with 20min warm up then 2x20min at 155-160HR sat up on the tops of the bars at ~80rpm with 10min easy in between and cool down