Active Passion/MS150 Challange HR-based

Author

Scott Minard

All plans by this Coach

Length

12 Weeks

Typical Week

1 Other, 3 Bike, 3 Day Off

Longest Workout

4:30 hrs

Plan Specs

cycling gran fondo/century beginner intermediate multi day

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

A 12 week plan to prepare for the Houston MS150. Join us in the Active Passion Challenge and train for the most popular charity ride in Texas.
This plan uses heart rate targets and duration. You will need a heart rate strap and a cycling computer or smart phone application that records your ride and heart rate.
The plan includes reasorces to establish heart rate zones and threshold.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 08:17

Scott Minard

Race Station Professional Coaching

Specialize in skills and techniques for Cyclocross, Mountain biking, and Road Racing. Retul Bicycle fit and set-up. Long-distance off-road events such as marathon Mountain bike and Gravel events.

"Monthly performance improvement plans at multiple levels. One-on-one interaction when possible including technique assessment, skills acquisition and practice. Athlete-coach contact through multiple channels. Independent power file analysis and historical data review available a la carte."

Back to Plan Details

Sample Day 1

1:20:00
46.7TSS
Endurance zone ride 2 X 20 minutes

Warm up: 20 minutes at an easy pace

Main Workout: 2 times 20 minutes at a pace around your comfort zone. This pace will be relatively easy and conversation will be easy to maintain. This is endurance pace

Spin easy for 5 minutes between efforts

Cool down: Spin down for 10 minutes to start the recovery process.

Sample Day 4

1:45:00
62.5TSS
Endurance zone ride 3 X 20 minutes

Warm up: 20 minutes at an easy pace

Main Workout: 3 times 20 minutes at a pace around your comfort zone. This pace will be relatively easy and conversation will be easy to maintain. This is endurance pace

Spin easy for 5 minutes between efforts

Cool down: Spin down for 10 minutes to start the recovery process.

Sample Day 6

2:50:00
105TSS
Endurance zone ride 4 X 30 minutes

Warm up: 20 minutes at an easy pace

Main Workout: 4 times 30 minutes at a pace around your comfort zone. This pace will be relatively easy and conversation will be easy to maintain. This is endurance pace

Spin easy for 5 minutes between efforts

Cool down: Spin down for 10 minutes to start the recovery process.

Sample Day 8

1:30:00
71.7TSS
Above comfort zone/ Tempo ride 4 X 10 minutes at Zone 3

Warm up: 20 minutes at an easy pace/zone 1

Main Workout: 4 times 10 minutes at a pace above your comfort zone. This pace will be somewhat challenging and conversation will be harder than usual.

Spin easy for 5 minutes between efforts

Cool down: Spin down for 10 minutes to start the recovery process.

Sample Day 10

1:30:00
75TSS
Above comfort zone/ Tempo ride 3 X 15 minutes at Zone 3

Warm up: 20 minutes at an easy pace/zone 1

Main Workout: 3 times 15 minutes at a pace above your comfort zone. This pace will be somewhat challenging and conversation will be harder than usual.

Spin easy for 5 minutes between efforts

Cool down: Spin down for 10 minutes to start the recovery process.

Sample Day 13

2:45:00
132.5TSS
Tempo ride with Endurance 3 X 20 minutes at Zone 3

Warm up: 20 minutes at an easy pace/zone 1

Main Workout: 3 times 15 minutes at a pace above your comfort zone. This pace will be somewhat challenging and conversation will be harder than usual.

Spin easy for 5 minutes between efforts

60 minutes at endurance pace/zone 2

Cool down: Spin down for 10 minutes to start the recovery process.

Sample Day 15

1:40:00
90TSS
Above comfort zone/ Tempo ride 2 X 30 minutes at Zone 3

Warm up: 20 minutes at an easy pace/zone 1

Main Workout: 2 times 30 minutes at a pace above your comfort zone. This pace will be somewhat challenging and conversation will be harder than usual.

Spin easy for 5 minutes between efforts

Cool down: Spin down for 10 minutes to start the recovery process.

Active Passion/MS150 Challange HR-based

$99.00 - Buy Now