Advanced Road Cycling 160km Sub-5 hours Plan (V3.2) - 16 weeks
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This training plan is aimed at an Advanced Road Cyclist who wants to complete a 160km (100 miles) road race in under 5 hours.
The training starts at 7 hours and 35 minutes a week and builds to a maximum of 15 hours and 19 minutes per week.
The plan is based on %THR (Threshold Heart Rate) so you will require a heart rate monitor.
What is included with the training plan?
Together with this plan, you will get sport-specific flexibility and core strengthing plans.
You will have access to our FREE training tools to help you set up your training zones accurately.
What can you expect?
This plan is 16 weeks long:
Week 1: Test Week
Weeks 2-8: Base & Build Weeks
Week 9: Re-Test Week
Weeks 10-12: Build Weeks
Weeks 13-14: Peak Weeks
Week 15: Taper Week
Week 16: Race Week
Assumptions of this Training Plan –
You already have already completed at least 12 weeks of base training.
Your average training speeds are between 28 and 31 km/h.
What you will need for the bike test:
You will need to have access to an Indoor trainer or WattBike for the FTP test and retest.
##Must have a heart rate monitor.
If you have any questions, schedule a FREE virtual consultation through our website.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|7:44 hrs||7:00 hrs|
|0:49 hrs||0:40 hrs|
|1:00 hrs||0:45 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||7:44 hrs||7:00 hrs|
||0:49 hrs||0:40 hrs|
||1:00 hrs||0:45 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor