Cat 3, Steep Climbs, Build 2, Power Based

Average Weekly Training Hours 09:27
Training Load By Week
Average Weekly Training Hours 09:27
Training Load By Week

This plan is for Cat 3 Road racers who's target races are on courses with short steep climbs. Building on the work of the Cat 3, Steep Climbs, Build 1this plan aims to improve your ability to climb fast whilst also improving your ability to respond to and create attacks whilst climbing.

Sample Day 2
0:50:00
50.3TSS
Anaerobic Endurance Tabata Workout

This workout is designed to increase your ability to continue hard efforts whilst maintaining a build up of lactic acid.

Warm Up:

20 minutes of Zone 2 riding.

Main Set.

Perform 5 reps of 30 second maximum efforts with 30 seconds recovery between.

Recover with 10 minute of Zone 2 riding.

Repeat 5 intervals of 30 seconds max effort with 30 second recovery.

Cool down with 10 minutes of Zone 1 riding.

Sample Day 3
1:30:00
64.6TSS
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
0:54:00
55.7TSS
Basic Anaerobic Endurance Workout

The goal of this workout is to increase your ability to handle hard efforts of up to 5 minutes. 

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

Main Set;

3 reps of 4 minutes working in Zone 5.  Use your preferred cadence to ensure you stay in the zone.

Recover for 4minutes of Zone 1 riding, spinning the legs to remove lactic acid.

Cool down with 10 minutes of Zone 1 riding.

Sample Day 5
1:45:00
76.9TSS
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
89.2TSS
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
185.9TSS
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
0:54:00
59.7TSS
Anaerobic Endurance Tabata Workout

This workout is designed to increase your ability to continue hard efforts whilst maintaining a build up of lactic acid.


This week we will ad an additional 2 30 second efforts to the tabata interval work.

Warm Up:

20 minutes of Zone 2 riding.

Main Set.

Perform 7 reps of 30 second maximum efforts with 30 seconds recovery between.

Recover with 10 minute of Zone 2 riding.

Repeat 7 intervals of 30 seconds max effort with 30 second recovery.

Cool down with 10 minutes of Zone 1 riding.