Beginner Half Century 12 Week Training Plan: 4-10hrs/wk (Smart Enabled)
Author
Threshold Endurance Sports
All plans by this CoachLength
12 Weeks
Typical Week
2 Day Off, 5 Bike
Longest Workout
4:00 hrs
Plan Specs
cycling gran fondo/century beginner power based hr based pace based tss based
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Summary
Includes Structured Workouts
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
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This plan is for the beginning level cyclist with 4 hrs to 10 hrs a week to train looking to complete a half century comfortably. This plan focuses on the quality of the riding you will be doing since the total hours a week on the bike remains on the low end. You can expect 1hr long rides with intervals during the weekdays focusing on increasing power at Lactate Threshold as well as intervals focusing on building Aerobic Capacity. We'll also be gradually building up the time of the weekend rides from 1hr to 4hrs as we go through the plan to build up aerobic endurance. This plan is built for those with little time to train during the week and to prepare you to complete a half century comfortably with that limited training time.
Before starting the plan, you'll want to make sure you complete the field test in the attached training guide (under plan details) to establish your training zones for this plan. Make sure you are well rested going into the field test and have had a few lighter rides leading into the field test.
**All workouts are smart capable and can be dowloaded for use on your cycling computer or smart trainer.
For questions regarding this plan, contact a TES Coach at info@thresholdendurance.com
Stats
Sample Day 1
1 hr @ zn.1-2 w/ 1x7min @ Zn.3. Shoot to be in the high zn.3 area for the duration of the intervals.
Sample Day 3
1 hr @ zn.1-2 w/ 1x7min @ Zn.3. Shoot to be in the high zn.3 area for the duration of the intervals.
Sample Day 5
1 hr @ zn.2. Try to avoid going beyond or below zn.2 when possible. This ride is designed to help you build aerobic efficency. If you are using a heart rate monitor, you may see your heart rate increase a bit into the zn.3 area after a while for the same perceived effort. This is ok, continue riding at the same perceived effort.
Sample Day 6
1.5 hrs @ zn.2. Try to avoid going beyond or below zn.2 when possible. This ride is designed to help you build aerobic efficency. If you are using a heart rate monitor, you may see your heart rate increase a bit into the zn.3 area after a while for the same perceived effort. This is ok, continue riding at the same perceived effort.
Sample Day 8
1 hr @ zn.1-2 w/ 1x10min @ Zn.3. Shoot to be in the high zn.3 area for the duration of the intervals.
Sample Day 10
1 hr @ zn.1-2 w/ 1x10min @ Zn.3. Shoot to be in the high zn.3 area for the duration of the intervals.
Sample Day 12
1.5 hrs @ zn.2. Try to avoid going beyond or below zn.2 when possible. This ride is designed to help you build aerobic efficency. If you are using a heart rate monitor, you may see your heart rate increase a bit into the zn.3 area after a while for the same perceived effort. This is ok, continue riding at the same perceived effort.