Basic HR training plan | 4 weeks | 5-6 Hours

Author

James Walsgrove

All plans by this Coach

Length

4 Weeks

Typical Week

4 Bike

Longest Workout

3:05 hrs

Plan Specs

cycling road cycling beginner hr based

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

This plan has been designed for anybody who wants simple training plan for the month which covers all aspects of cycling skills and training intensities. You will complete the first session to set your training zones then complete the rest of the plan at the prescribed effort. This plan can be reused for future months so you will not need to purchase again.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 05:32

James Walsgrove

Ride Harder

Here at Ride Harder we are dedicated to making you faster on the bike through bike fitting, testing, training plans and coaching. I believe that a coach benefits every athlete regardless of their ability. A cycling coach is not just for the Pro's!

Back to Plan Details

Sample Day 1

1:00:00
34.2TSS
Speed skills - W1

10min WU building intensity 
-
6x2min Cadence drill, 1min@105rpm, 1min @85rpm recovery (easy gear and focus on good form, no bouncing on the saddle and a smooth pedal stroke) Don't worry about the HR target during this drill but should not exceed zone3
-
5min easy
-
2x5min Tempo @100rpm (3min RI). Your HR will not reach the target until the end of block so you will have to gauge intensity from the start. This should feel like a good group ride pace.
-
5x2min Cadence drill, 1min@105rpm, 1min @85rpm recovery (same as first block)
-
7min CD

Sample Day 3

1:10:00
28.5TSS
Force - W3

10min warm up building intensity with a couple of high cadence efforts
-
2 x 3min intervals – 1min right leg(unclip left leg from pedal), 1min left leg (unclip right leg from pedal), 1 high cadence
-
5mins easy recovery cycling
-
Select the hardest gear on your bike and ride at a low cadence of around 50-60rpm for 2min then move up the block at the back one at a time for 5 gears = total 10mins (try to maintain a low HR, mid zone2-3. Cadence can be increased as gear gets easier but no more than 90rpm needed
-
5mins easy recovery riding
-
Select a high gear something like 52/14 (large cog at the front and 3 up from the smallest at the back) with some resistance on the turbo. This gear should be hard to push but not unachievable so adjust gear accordingly.
-
5min @ 65rpm in the above gear
5min @ 90rpm in easy gear to recover
-
repeat above so you do 3 hard efforts in total, trying to keep around high end of zone2, low z3
-
10min CD

Sample Day 5

2:00:00
60TSS
Endurance Road ride - 2 hour

Endurance ride staying in HR Zone2 for the entire ride. Go as slow as needed on the hills to make sure HR does not go over Z2

Sample Day 6

1:00:00
39.2TSS
Speed skills/ Sweetspot

10min WU building intensity 
-
6x2min Cadence drill, 1min@105rpm, 1min @85rpm recovery (easy gear and focus on good form, no bouncing on the saddle and a smooth pedal stroke) Don't worry about the HR target during this drill but should not exceed zone3
-
5min easy
-
2x5min Sweetspot which is just below your threshold. Aim for around 90-95rpm (3min RI). Your HR will not reach the target until the end of block so you will have to gauge intensity from the start. This should feel like a hard group ride pace.
-
5x2min Cadence drill, 1min@105rpm, 1min @85rpm recovery (same as first block)
-
7min CD

Sample Day 8

1:00:00
33.3TSS
Force - W1

10min warm up building intensity to zone 2 HR
-
Select a high gear something like 52/14 (large cog at the front and 3 up from the smallest at the back) with some resistance on the turbo. This gear should be hard to push but not unachievable so adjust gear accordingly.
-
5min @ 65rpm in the above gear
5min @ 90rpm in easy gear to recover
-
repeat above so you do 4 hard efforts in total, trying to keep around high end of zone2/low z3
-
10min CD

Sample Day 10

1:00:00
46.5TSS
Sweet spot - W1

10min WU building intensity with 2 x 1min high cadence efforts
-
3 x 10min @ Sweetspot which you should aim for high zone3/low zone4 HR for duration of each interval although there will be a delay with your HR reaching that level. It should feel like a 8/10 effort.
First one @ 80rpm
Second one @ 90rpm
Third one @ 100rpm
-
3min Recovery interval
-
11min CD

Sample Day 12

2:25:00
71TSS
Endurance Road ride - W1

10min WU
2hour+ ride @ hard endurance, HR not to exceed z2 incl 10x 8sec bursts at random intervals. Your HR will not reach the target given the length of the interval but should be a max effort.
CD

Basic HR training plan | 4 weeks | 5-6 Hours

$24.99 - Buy Now