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Women club rider & confidence booster 12 week HR



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12 Weeks

Plan Specs

cycling road cycling beginner intermediate weightloss time goal hr based tss based base period

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Plan Description

This training plan was designed with the complete novice to intermediate lady in mind! We will take you from 0 to lady hero in no time! You will do a short test on day 1 and at the end of the programme to mark improvements! WE WILL NOT DISAPPOINT!

The plan has a club ride or sportive event focus and to that end we have carefully catered in time to socialize with other riders on club runs on weekends, we have also given 2 rests days most weeks to incorporate family time and recovery periods.

So, are you wanting to drop some weight? increase your speed? get stronger on the hills? Do you want to enjoy cycling come the summer? Then this is the plan for you!


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
6:51 hrs 3:00 hrs
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Workouts Per Week Weekly Average Longest Workout
6:51 hrs 3:00 hrs
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Anyone can ride a bike, attend a sportive or go on a local club ride, but being competitive is only for those who are committed, and intend to give 100% to achieve their success. Before you decide to conquer the world, you must first take on yourself which is where we come in. BikeStrongUK provides individualised specific personal programmes for cyclists of all disciplines.

Sample Day 1


The plan here is to test the body to see how we have adapted off previous training, and set new zones we aim to test every 6-8 weeks.

20min vigorous warmup -
5 mins @ 90rpm
2mins@ 95rpm
2mins @ 100rpm
30 secs @ 110rpm
2 mins 30 secs @ 90rpm
6 sec seated sprint
54 secs recovery @ 90rpm (x3)
5mins recovery @ 90rpm

20min watt bike 20 min test!
(take a picture of your results once you have tested these will be your new zones and are important the date you will need is avg watts, avg hr, wpkg. once tested reset threshold values within *settings zones*)

Cool down 20 mins @ z2 roughly 95rpm

All information you require can be found at the link below

Including how to calculate your threshold value of the 20 min test.

Sample Day 2

Over & Unders 95%/105% Threshold HR

Over and Unders 95%  / 105%
Warm up - 10 mins slowly increasing heart rate and 3 x 10 second sprints up until 8 mins then 2 mins recovery.

Main set - 2 x 16 min efforts
First 16 mins effort

Blocks of 2 mins first 2 mins should be at 95% HR then the next 105% HR and repeat up until 16 mins is up so 8 efforts
8 mins recovery
Second 16 min effort exactly the same.
Cool down and spin out.

Sample Day 4

2 x 15s with a 6 sec sprint to finish

Warm up -

Vigorous high rpm build from 90 rpm to 100rpm over the first 5 mins
Recover for 2 mins @ 90 rpm
2 x 10 sec sprints with 20 sec recovery
2 mins recovery @ 90rpm

Main Set - 15 min threshold efforts finishing with a maximal 6 sec sprint.

5 mins recovery @ 90 rpm

15 min threshold efforts finishing with a maximal 6 sec sprint.

Cool down for 15 mins @ 90-95 rpm

Sample Day 5

2min z5 efforts - 30 sec hard 1 min TT 30 sec MAX

2 min Hard Efforts Warm up - 20 min British Cycling Leg Speed and Efficiency work out 8 x 2 min race pace efforts in z3-4 with 3 mins recovery spinning the legs at 97+RPM Sprint into the effort out of the seat for 30 secs hold z3 pace for 1 min and sprint 30 secs to finish as you would in a race. 10 mins warm down

Sample Day 6

Group ride 2 hours

Sample Day 8

30 min Sweetspot & 4min FTP Efforts

Sample Day 9

90min endurance fasted!

Take breakfast inc protein source with you this is a pre breakfast ride!

Long Endurance Ride before breakfast!

Warm up 20-30 min in z1 spinning the legs 100 RPM but no effort building up to z2
Main Set - Holding z2 for 90mins on all climbs and decnets and keeping your heart rate within 10BPM 

60 mins in start refuelling your body protein bar bananna etc.

Aim is to finish as fresh as you started it is endurance but we are concentrating on teaching your body to burn fat first!

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