Hilly Sportive 10 Weeks Beginner/Intermediate

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 10:24



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Hilly Sportive 10 Weeks Beginner/Intermediate is a 10 week plan designed for the Cyclist or Triathlete who trains with power, HR (Heart Rate), or RPE (Rate of Perceived Exertion) and can train 7:30-13 hours per week (excluding Rest Weeks). You will need to be able to devote between 2-7 hours to training on your weekends.

Cyclosportive is short for the French term randonnée cyclosportive or sportive for short and are indeed a very popular style of event. While sportives can vary wildly in distance and most include a timed start to finish, others are really just a big group ride. One thing that pretty much remains the same across all is that they are open to riders of all abilities!

This particular plan is designed for riders who have been riding for 3 years and are riding 5-7 times per week. You should already be able to complete a 100 mile ride.

This plan is for the cyclist who is interested in increasing their endurance, getting faster and improving their performance in Sportives.

Designed and written by Hunter Allen, former pro cyclist, co-Founder of Training Peaks and WKO, co-author of Training and Racing with a Power Meter and Cutting-Edge Cycling and Founder and CEO of Peaks Coaching Group. The Workouts included in these pioneering and ruthlessly vetted Training Plans are the same Workouts that Hunter uses with his own Clients. Battle tested and podium approved.

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Sample Day 1
1:30:00
77.3TSS
ENDURANCE Day (1:30)

WU: (WARM-UP) 10 minutes working Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1-minute Fast Pedals to wake up your legs.
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MS: (MAIN-SET) Today is simple, ride the prescribed time your Endurance Zone (Power Z2, HR Z2, RPE 2-3). Vary your cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal (pretend there is glass in shoes). Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.
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CD: (COOL-DOWN) 10 - 15 minutes of easy pedaling.

Sample Day 5
2:30:00
133.7TSS
ENDURANCE Day (2:30)

WU: 10 minutes working Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1-minute Fast Pedals to wake up your legs.
-------
MS: Today is simple, ride the prescribed time your Endurance Zone (Power Z2, HR Z2, RPE 2-3). Vary your cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal (pretend there is glass in shoes). Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.
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CD: 10 - 15 minutes of easy pedaling.

Sample Day 8
1:45:00
91.5TSS
ENDURANCE Day (1:45)

WU: 10 minutes working Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1-minute Fast Pedals to wake up your legs.
-------
MS: Today is simple, ride the prescribed time your Endurance Zone (Power Z2, HR Z2, RPE 2-3). Vary your cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal (pretend there is glass in shoes). Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.
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CD: 10 - 15 minutes of easy pedaling.

Sample Day 10
1:30:00
87.5TSS
Classic TEMPO Builders (1:30)

WU: 15 minutes starting with easy pedaling, and working up into your Endurance (Power Z2, HR Z2, RPE 2-3) by the end of the 15 minute warm-up.
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MS: Long ride with group or alone, focus on riding most time in Endurance (Power Z2, HR Z2, RPE 2-3). Also complete 1 x 30-minute TEMPO effort, focusing on keeping watts at Tempo (Power Z3, HR Z3, RPE 3-4). Try "mixing" your spin cadence during the Tempo effort by trading off between a faster and slower cadence throughout the interval.
Terrian: Mixed.
Cadence 85 - 105 (80 - 90 in Tempo)
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CD: 10 - 15 minutes of easy pedaling.

Sample Day 17
1:15:00
72.7TSS
Classic TEMPO Builders w/Bursts (1:15)

WU: 15 minutes starting with easy pedaling, and working up into your Endurance (Power Z2, HR Z2, RPE 2-3) by the end of the 15 minute warm-up.
-------
MS: Long ride with group or alone, focus on riding most time in Endurance (Power Z2, HR Z2, RPE 2-3). Also complete 1 x 30-minute TEMPO effort, focusing on keeping watts at Tempo (Power Z3, HR Z3, RPE 3-4). Try "mixing" your spin cadence during the Tempo effort by trading off between a faster and slower cadence throughout the interval.
Terrian: Mixed. During the TEMPO interval add 5 x 20 second BURSTS at FTP (Power Z4, HR Z4, RPE 4-5). Complete a burst every 5 minutes.
Cadence 85 - 105 (80 - 90 in Tempo)
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CD: 5 - 10 minutes of easy pedaling.

Sample Day 19
2:45:00
147.8TSS
ENDURANCE Day (2:45)

WU: 10 minutes working Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1-minute Fast Pedals to wake up your legs.
-------
MS: Today is simple, ride the prescribed time your Endurance Zone (Power Z2, HR Z2, RPE 2-3). Vary your cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal (pretend there is glass in shoes). Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.
--------
CD: 10 - 15 minutes of easy pedaling.

Sample Day 20
2:00:00
105.6TSS
ENDURANCE Day (2:00)

WU: 10 minutes working Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1-minute Fast Pedals to wake up your legs.
-------
MS: Today is simple, ride the prescribed time your Endurance Zone (Power Z2, HR Z2, RPE 2-3). Vary your cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal (pretend there is glass in shoes). Enjoy the day!!
Terrain: Flat to Rolling
Cadence: 85 - 105
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CD: 10 - 15 minutes of easy pedaling.