Cat 3, Steep Climbs, Build 1, Heart Rate Based

Average Weekly Training Hours 09:25
Training Load By Week
Average Weekly Training Hours 09:25
Training Load By Week

This plan is for Cat 3 Road racers who's target races are on courses with short steep climbs lasting no longer than 5 minutes. This Bloc aims to improve your ability to climb fast whilst also improving your ability to respond to and create attacks whilst climbing by increasing your strength and VO2max.

Sample Day 2
1:05:50
32.8TSS
Basic Sprint Workout within Endurance Ride.

This workout is designed to increase your sprint power and technique.  This will help build muscular strength to climb steep hills better.

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 5 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
1:00:00
28.3TSS
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
0:48:00
37.3TSS
VO2max Increaser

The goal of this workout is to increase your VO2max. This basically means increasing your absolute top climbing speed to allow you to better follow attacks on longer climbs. 

Warm Up:
 20 minutes of Zone 2 riding using preferred cadence.

Main Set;

3 reps of 3 minutes working in Zone 6.  Use your preferred cadence to ensure you stay in the zone.

Recover for  3 minutes of Zone 1 riding, spinning the legs to remove lactic acid.

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
3:30:00
163.3TSS
Weekend Group Ride

The goal for todays ride is to enjoy a ride with friends.  After spending the week training hard have some time to enjoy your riding.

Only rules are no racing.

Sample Day 9
1:11:00
35.7TSS
Basic Sprint Workout within Endurance Ride.

This workout is designed to increase your sprint power and technique.  This will help build muscular strength to climb steep hills better.

This week we will add an extra interval

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 6 times.

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

Cool down with 10 minutes of Zone 1 riding.

Dan Hustwayte

Short Story
****
10 years of experience in endurance performance.
Master's Degree in Sport and Exercise Physiology
Personal Trainer
Cycling Coach
Average endurance athlete