Cat 3 Road Racer, Base 3, Heart Rate Based

Average Weekly Training Hours 11:14
Training Load By Week
Average Weekly Training Hours 11:14
Training Load By Week

This Training plan is your final pre-season training plan. Designed to continue to add to your aerobic fitness base whilst also improving both your sprinting performance and ability to ride at Threshold.

Sample Day 2
1:00:30
29.5TSS
Basic Sprint Workout within Endurance Ride.

This workout is designed to increase your sprint power and technique.

Warm up:

20 minutes of Zone 2 riding using your preferred cadence.

Main set.

From a rolling start, select a gear that you means you will start your sprint from a cadence of around 90rpm.  Perform a maximum effort sprint for 10 seconds.  Focus on getting low over those bars and driving the bike forwards.

Recover for 5 minutes with Zone 2 riding building to be ready to sprint again.

Repeat 3 times.

After Sprint intervals continue Zone 2 riding to work on your Endurance.

Cool down with 10 minutes of Zone 1 riding.

Sample Day 3
1:30:00
43.3TSS
Zone 2 Endurance Ride

Endurance Ride today.  The goal here is to get miles in the legs and enjoy the ride. These rides are best done with company, but non-competitive company.  If the pace is too high to keep in Zone 2 drop off the back and do your own ride.

Warm up with 20minutes of lower Zone 2 riding.

Main set

Stick to Zone 2 throughout ride.  Effort can be towards top end of Zone 2.  For climbs effort may rise out of Zone 2 but do not try to push up the climbs, take them easy and spin the legs.

Sample Day 4
1:00:00
50TSS
Basic Muscular Endurance Workout

The goal of this workout is to begin to work on your ability to ride at race pace and improve your FTP.

Warm Up:

20 minutes of zone 2 riding.

Main Set:

Today you will perform 2 10 minute reps of Zone 4 riding.  This is at or just below your FTP.  Use a cadence of 90-100rpm for these intervals.
Recover for 5 minutes between intervals by riding in Zone 1.

Cool down with 10 minutes of Zone 1 riding.

Sample Day 5
1:30:00
43.3TSS
Zone 2 Endurance Ride

Endurance Ride today.  The goal here is to get miles in the legs and enjoy the ride. These rides are best done with company, but non-competitive company.  If the pace is too high to keep in Zone 2 drop off the back and do your own ride.

Warm up with 20minutes of lower Zone 2 riding.

Main set

Stick to Zone 2 throughout ride.  Effort can be towards top end of Zone 2.  For climbs effort may rise out of Zone 2 but do not try to push up the climbs, take them easy and spin the legs.

Sample Day 6
2:00:00
58.3TSS
Zone 2 Endurance Ride

Endurance Ride today.  The goal here is to get miles in the legs and enjoy the ride. These rides are best done with company, but non-competitive company.  If the pace is too high to keep in Zone 2 drop off the back and do your own ride.

Warm up with 20minutes of lower Zone 2 riding.

Main set

Stick to Zone 2 throughout ride.  Effort can be towards top end of Zone 2.  For climbs effort may rise out of Zone 2 but do not try to push up the climbs, take them easy and spin the legs.

Sample Day 7
4:00:00
118.3TSS
Zone 2 Endurance Ride

Endurance Ride today.  The goal here is to get miles in the legs and enjoy the ride. These rides are best done with company, but non-competitive company.  If the pace is too high to keep in Zone 2 drop off the back and do your own ride.

Warm up with 20minutes of lower Zone 2 riding.

Main set

Stick to Zone 2 throughout ride.  Effort can be towards top end of Zone 2.  For climbs effort may rise out of Zone 2 but do not try to push up the climbs, take them easy and spin the legs.

Sample Day 9
1:05:40
32.4TSS
Basic Sprint Workout within Endurance Ride.

This workout is designed to increase your sprint power and technique.

This week we will add an extra sprint into the ride.

Warm up:

20 minutes of Zone 2 riding using your preferred cadence.

Main set.

From a rolling start, select a gear that you means you will start your sprint from a cadence of around 90rpm.  Perform a maximum effort sprint for 10 seconds.  Focus on getting low over those bars and driving the bike forwards.

Recover for 5 minutes with Zone 2 riding building to be ready to sprint again.

Repeat 4 times.

After Sprint intervals continue Zone 2 riding to work on your Endurance.

Cool down with 10 minutes of Zone 1 riding.