Cat 3, Steep Climbs, Build 2, Heart Rate Based

Average Weekly Training Hours 09:45
Training Load By Week
Average Weekly Training Hours 09:45
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 1 this 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
31.7TSS
Anaerobic Endurance Tabata Workout

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

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
86.9TSS
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 4
0:54:00
45.3TSS
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
50.8TSS
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
0:54:00
37TSS
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.