Build Aerobic Power

Average Weekly Training Hours 12:22
Training Load By Week
Average Weekly Training Hours 12:22
Training Load By Week

Training program for build aerobic power

Sample Day 1
2:00:00
2h Endurance

Spend time in Z2

Sample Day 2
2:30:00
2h30' TEMPO + STRENGTH

During the ride do

3x15' @Z3 doing
5' at 70rpm + 5' at 80rpm + 5' at 90rpm

Recovery 15' at 100rpm

After the tempo efforts do
4x10" 53x14 or 50x13 standing sprint, strat from 15km/h. Recovery sprint 4'

Sample Day 3
3:00:00
3h ENDURANCE

Spend time in Z2

Do 1 climb at Z3

Sample Day 5
2:00:00
TEST FTP

After warm-up do

3x1' @Z3 at 100rpm, rec 1'

2x10" sprint string from 20km/h
53x13 or 50x12
53x16 or 50x15
Recovery time 5'

5' easy

5' all out in a climb

15-20' easy

20' all out in a climb

Cool down

Sample Day 6
2:30:00
2h30' CLIMB

Today it's a climb day!

Do 3x15' climb

1st climb @Z3
5' at 50rpm
5' at 60rpm
5' at 70rpm

2nd climb @Z3
3' at 60rpm + 2' at 80rpm

3rd climb
5' at low Z3
5' at avg Z3
5' at high Z3

Recovery 20'

Sample Day 7
3:30:00
3h30' ENDURANCE

SPend time in Z2 also in a climb

Sample Day 9
2:30:00
2h30' TEMPO + STRENGTH

During the ride do

2x20' @Z3 doing
7' at 70rpm + 7' at 80rpm + 6' at 90rpm

Recovery 20' at 100rpm

After the tempo efforts do
5x10" 53x14 or 50x13 standing sprint, strat from 15km/h. Recovery sprint 4'