Intervals for Road Racing- Intermediate
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Six Weeks of Intervals for Road Cycling to prep for racing season.
Get a jump start on your race-ready fitness as you head into the road racing season! You'll rev it up with a mix of Tempo, Sweet Spot, Threshold, and VO2 intervals, great for the all-around road racer. You'll be riding 6-10 hours a week with intervals and hours progressing through the 6 weeks. And, we've included the FasCat Wattage and Heart Rate Zones Sheet with the Field Test rides that you'll do before and after so you can measure your improvement and keep your training zones accurate!
Plus, this plan includes all the "marginal gains" details to get even faster: Recovery Techniques, Rest Days, Yoga, Foundations, and best of all, Strength and Conditioning - all you need is a physical therapy style rubber band and MOTIVATION! There are instructional videos in the plan for you to follow along at home. You'll perform structured interval work during the week with the option to join group rides on the weekends which makes this plan great for days when it's too dark or cold to ride outside before or after work!
This Intermediate plan is for the rider with 1-1.5 hours a day to ride during during the week and 1-3 hours on the weekend.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|6:32 hrs||3:00 hrs|
Day Off x1
|0:08 hrs||0:30 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||6:32 hrs||3:00 hrs|
||0:08 hrs||0:30 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor