Advanced Half Century 12 Week Training Plan: 8-12hrs/wk (Smart Enabled)

Average Weekly Training Hours 10:27
Training Load By Week
Average Weekly Training Hours 10:27
Training Load By Week

This plan is for the advanced level cyclist with 8 hrs to 12 hrs a week to train and regularly trains 5 hrs to 10 hrs a week. This plan is designed to help the advanced cyclist better their time or even compete in a 50 mile race. This plan focuses on the quality of the riding using interval training and strategically placed endurance rides. You can expect intervals during the weekdays focusing on increasing power at Lactate Threshold as well as building Aerobic Capacity. We'll also be gradually building up the time of the weekend rides as we go through the plan to build up aerobic endurance. This plan is built for those with 1hr-1.5hrs a day to train on the weekdays and 2.5hrs-4hrs a day to train on the weekends.
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

Sample Day 2
1:30:00
69.2TSS
1.5 hr zn.2 w/ 1x15min Tempo interval

1.5 hr @ zn.2 w/ 1x15min @ Zn.3. Shoot to be in zn.3 area for the duration of the intervals. These intervals are designed to raise your lactate threshold. These are to be done at a high end tempo pace just below the pace you would ride at during a time trial.

Sample Day 3
1:00:00
30.4TSS
1 hr recovery

1 hr easy spin (active recovery). This ride is geared at promoting blood flow and speeding up recovery. Try not to do anything that you will really have to recover from on these types of rides.

Sample Day 4
1:30:00
69.2TSS
1.5 hr zn.2 w/ 1x15min Tempo interval

1.5 hr @ zn.2 w/ 1x15min @ Zn.3. Shoot to be in zn.3 area for the duration of the intervals. These intervals are designed to raise your lactate threshold. These are to be done at a high end tempo pace just below the pace you would ride at during a time trial.

Sample Day 5
1:00:00
30.4TSS
1 hr recovery

1 hr easy spin (active recovery). This ride is geared at promoting blood flow and speeding up recovery. Try not to do anything that you will really have to recover from on these types of rides.

Sample Day 6
2:00:00
81.2TSS
2 hrs @ zn.2

2 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 7
2:00:00
81.2TSS
2 hrs @ zn.2

2 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 9
1:30:00
71.4TSS
1.5 hr zn.2 w/ 2x10min Tempo interval

1.5 hr @ zn.2 w/ 2x10min @ Zn.3. Shoot to be in zn.3 area for the duration of the intervals. These intervals are designed to raise your lactate threshold. These are to be done at a high end tempo pace just below the pace you would ride at during a time trial.

T.E.S.
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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