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Cycling Made Easy: Threshold and Speed


Wendy Mader

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No Ratings


4 Weeks

Plan Specs

cycling indoor beginner hr based pace based

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Plan Description

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This program is for anyone who wants to add more skill-specific indoor bike trainer workouts to their personal library or for someone who wants to follow four weeks of bike-focused drill training. Each week includes 6 workout sessions. Sessions range from 45 minutes to 2 hours. You’ll find a good variety of one-legged and cadence drill workouts in this plan which again, are best done on the trainer. You can add this workout to your existing training plan or simply add or subtract the volume to meet your individual fitness schedule and needs. At any point, you can combine two workouts together to create a longer endurance training session or adding more to the warm up and cool down phase. It’s best to include this type of training in the preparation/base phase of your training plan. This program can also be used in conjunction with any of our other 4-week Cycling plans or simply as a supplement to our triathlon training plans. If you purchase all four cycling programs, you can ride them back to back to create a 16-week schedule. If so, you’ll want to start with Drills and Endurance then Strength, then Threshold and Speed and finish with our Ultimate Mix plan


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
7:48 hrs 2:00 hrs
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Workouts Per Week Weekly Average Longest Workout
7:48 hrs 2:00 hrs
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wendy mader

Ironman Certified Coach (9x Kona Finisher): Swimming, biking, running coaching plans for beginners and advanced athletes. One on One coaching available at

Sample Day 1

Max Speed

20 min moving your last 5:00 up zone 3 a
MS: 5 x (35 total time)
90 seconds max effort, 30seconds easy spinning recovery, 60 seconds max effort. Spin easy for about 4 minutes to get back to the starting point, and then repeat.
20 min spinning zone 1-2

Sample Day 2

Endurance Day

WU: 10 zone 1
MS: 45’ mix of cadence zone 2
CD: 5’ zone 1

Sample Day 3


WU: 15 minutes every 5thminute spin up to max effort
2X 10 minute consisting of:
5 minutes zone 2
3 minutes zone 3
2 minutes zone 4
1 minute as hard as you can go
5minutes easy spinning
10x 1 minute as hard as you can go RI 1'
CD: 10 minutes

Sample Day 4

Recovery Day


Sample Day 5

Threshold / Speed

WU: 10’ zone 1-2 10’ zone 3-4 5’ easy
MS: Add 8 x 1’ hard (over 130% of your threshold) with RI 3’ zone 1
Then 8 x 30” hard sprints (all out!) with 2.5’ between.
CD: 5 zone 1-2

Sample Day 6


WU:15 minutes steady zone 2
MS: 5 x 1 minute fast pedals- over 110rpm with 1 minute recovery.
MS: 3 x 15 minutes at zone 4 right in your sweet spot. Rest for 5 minutes easy between each.
CD: 15 minutes zone 1

Sample Day 8

Bike VO2

WU: 30 minutes endurance pace zone 1-2
MS: 5x 3-minute hard pushes zone 5. Rest at least 3 minutes between each.
CD:: 15 minutes.

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