TP008 Basic HR training plan | 4 weeks | 5-6 Hours

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TP008 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.

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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!

Sample Day 1

1:00:00
65.3TSS
First FTP Test

As this is your first test we are going to use RPE to pace the effort of the test, see link below for a simple guide for this.

https://www.britishcycling.org.uk/knowledge/training-plans/article/izn20151119-Training-Plans-Supporting-Documents-Related-Rate-of-Perceived-Exertion-Scale---RPE-0

This test will set your Functional Threshold Power along with an idea of what your v02 max power currently is. We are looking for both intervals to be controlled for the duration so you will need to gauge intensity for each. Be aware that the perceived effort will feel different at the start and the end of each interval even though effort may be the same. At the end of both the 5min & the 20min effort you should have nothing left in the tank.

Good luck!

Press lap button for the 2 efforts marked with a *
-

5min WU
3x1min high cadence efforts 100rpm+, 1min RI
5min Easy
*5min - All out effort trying to have a controlled pace for the entire interval.
10min - Easy
*20min - Time Trial effort. Don't go out too hard and try to maintain power for entire interval, give it all in the last 5min
09min Cool Down

Sample Day 3

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 5

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 7

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 8

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 10

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 12

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

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