Get in Great Shape for the Argus Cycle Tour in 4 Weeks, Heart Rate & Power, 8hrs/wk

Average Weekly Training Hours 07:18
Training Load By Week
Average Weekly Training Hours 07:18
Training Load By Week

Do you want to get in great shape for the upcoming Argus Cycle Tour? This 4 week training plan will get you into great form quickly for the Argus so that you break for goal time and have a great ride! Designed by a former professional cyclist and 2 time RSA Professional road race national champion coach Simon Kessler. The key to this plan is the highly specific intervals that are going to bring you into top form and strength fast. The schedule will work with your busy schedule. You can reduce the total weekly training time to around 6 hours/week while still completing the specific intervals. The training outlined works with power, heart rate, or perceived exertion. Simply refer to the training zones calculator included with the plan. Wishing you great training and a great ride at the Argus!

Sample Day 2
1:15:00
Threshold 2 X 15-20 min

Ride mostly in Zone 2 / Self Selected cadence 
before and after the prescribed intervals. 

In your warm-up include 5 minutes in Zone 3 / 90-100 rpm.


Perform 2 x 15-20 minute Threshold intervals / Self Selected cadence. Ride easy for 10 minutes between intervals.

Sample Day 3
1:15:00
Big Gear 8 ON / 2 OFF

Ride in Zone 2 / 85 rpm+. After a good warm-up perform 3-4 X 8 minutes in Zone 3 / 60-70 rpm with 2 minutes+ in Zone 1 / 110-120 between intervals. 
Relax your grip and upper body, alternate holding in the drops / brake hoods. Focus on smooth pedaling and stay seated as much as possible. Stop if any knee or other abnormal pain.

Sample Day 4
1:15:00
Sub Threshold 30 min + 3 x V02 2 min

Ride mostly in Zone 2 / Self Selected cadence 
before and after the prescribed intervals.  

In your warm-up include 5 minutes in Zone 3 / 90-100 rpm.

Perform 1 x 30 minute Sub Threshold interval / SS rpm. Once completed, ride easy for 5-10 minutes...

Then perform 3 x 2 minute VO2 interval / SS rpm, Ride easy for 5 minutes between each interval.

Sample Day 6
2:30:00
Endurance - Steady to Hard

Ride in Zone 2-3 with some efforts in Zone 4. Keep your cadence over 85 rpm on the flats.

Sample Day 7
2:00:00
Tempo ride in a Big Gear

Ride in Zone 1-2 with Tempo riding for 45+ minutes. The goal of this ride is to spend the majority of your ride at a brisk pace in your Tempo Zone (upper zone 2-zone 3) and in a bigger gear (70-80rpm). If you are feeling strong push more in Zone 3.

Sample Day 9
1:15:00
Threshold 2 X 20 min

Ride mostly in Zone 2 / Self Selected cadence 
before and after the prescribed intervals. 

In your warm-up include 5 minutes in Zone 3 / 90-100 rpm.


Perform 2 x 20 minute Threshold intervals / Self Selected cadence. Ride easy for 10 minutes between intervals.

Sample Day 10
1:15:00
Big Gear 10 ON / 2 OFF

Ride in Zone 2 / 85 rpm+. After a good warm-up perform 3-4 X 10 minutes in Zone 3 / 60-70 rpm with 2 minutes+ in Zone 1 / 110-120 between intervals. 
Relax your grip and upper body, alternate holding in the drops / brake hoods. Focus on smooth pedaling and stay seated as much as possible. Stop if any knee or other abnormal pain.

Simon Kessler, Pro Cycling Coach
|
Simon Says Cycling

Former professional and 15 time national champion on the road and track, coach Simon has coached clients to win local, national, and international championship titles, medals at the world championships, and a yellow jersey at the Tour de France.

Try coaching membership for free for 30 days ($49/month - cancel anytime). Includes access to all SSC TrainingPeaks plans plus much more! Learn more: http://simonsayscycling.com/coaching-group.