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Beginner Half Century 12 Week Training Plan: 4-10hrs/wk (Smart Enabled)

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Threshold Endurance Sports

All plans by this Coach

Length

12 Weeks

Includes Structured Workouts

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


Learn More about Structured Workouts.

Plan Description

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

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
07:40:00 04:00:00
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
07:40:00 04:00:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

T.E.S.

Threshold Endurance Sports

At Threshold Endurance Sports, we're here to help you achieve your fitness and competition goals. We have a wide array of coaches and pre-built training plans, allowing you to pick the best experience for you in creating a plan to achieve your fitness and competition goals.
Read more about us on our site: www.thresholdendurance.com


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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