4 week intermediate plan. 3 week build 1 week recovery with event scheduled at the end of the recovery week.
Keep this cycle steady
Anaerobic Endurance intervals
30 min warm up
Flat. 2-3 x 8-12 second CP0.2 sprints (3-5 minute recoveries). Then 4-5 x 3 minutes at CP6 (3 minute recoveries) & 2-3 more sprints. High cadence. Aero position.
20 min warm down
Hill Cruise Intervals
20 min spin warm up
Off road, climb a steep 3-5 minute hill 5 times at CP12 about 20 minutes of climbing total. 60+ rpm.
20 min easy warm down
Building intervals off road
Aerobic long intervals
After warming-up simulate 2 brief starts from a standing position by going 20 seconds at near max effort with about 2 minutes of recovery spinning. Then go to a moderate to steep grade hill (6-8%) and do 4-5 x 3 minutes to the 5b HR zone. Recover for 3 minutes on the descent between each. Cool down.
20 min stretch with 5 min foam roll- legs, glutes & back
AE reps hills off-road
45 min easy warm up
On a STEEP hill run 5 x 90 seconds carrying the bike on your shoulder. Perceived exertion is 8-9 on a 10-point scale. Recover by riding easily for 3-5 minutes between each interval
30 min in zone 2 steady followed by 15 min easy warm down