150 km Challenge Beginner

Average Weekly Training Hours 05:13
Training Load By Week
Average Weekly Training Hours 05:13
Training Load By Week

You never try to realize a 150km road cylcling?
Here's a program to be completed in 8 weeks to achieve your goal.

This program should be used for an athlete who has a good cycling base in the past 10 weeks, about 1000km done. The schedule consists of 3 trainings per week.

Before starting this program, you should train 2 or 3 times a week for 10 weeks during 2 hours at a low intensity. This low intensity makes you able to accumulate the training's stress and prevent injuries.

If you find this program too easy or too hard, please contact me at the following adress and I will make a few adaptations with pleasure.
jeremie.rosset@unil.ch

Sample Day 1
1:30:00
84.4TSS
Endurance

Sample Day 3
1:32:00
108.6TSS
Threshold

Increased sustained power at lactate threshold on flat/rolling terrain. (85-95 RPM)

Sample Day 5
2:00:00
114.2TSS
Tempo

Improved aerobic endurance by using moderate resistance and lower cadence. (70-75 RPM)

Sample Day 8
1:35:00
116.5TSS
Threshold

Increased sustained power at lactate threshold on flat/rolling terrain. (85-95 RPM)

Sample Day 10
1:30:00
84.4TSS
Endurance

Sample Day 12
2:27:00
142.9TSS
Tempo

Improved aerobic endurance by using moderate resistance and lower cadence. (70-75 RPM)

Sample Day 15
2:00:00
112.5TSS
Endurance

Jeremie Rosset

Strength and conditioning coach in Switzerland.

I can send you individualized programs to reach your goals (triathlon, running, cycling, swimming or weight loss).