Cat 3, Rolling Courses, Build 2, Heart Rate Based Based

Average Weekly Training Hours 09:21
Training Load By Week
Average Weekly Training Hours 09:21
Training Load By Week

This plan is for Cat 3 Road racers who's target races are on rolling courses . Building from the Build 1 plan this plan aims to further improve your fitness needed to stay near the front of the bunch and react to the changes in pace and terrain indicative of rolling courses. Working on your ability to ride at Threshold for longer periods and also hold higher powers for longer periods of time.

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
1:00:00
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
1:15:00
76.3TSS
FTP Over Under Intervals

This workout is designed to really test your ability to work at your Threshold.

Warm up with 20 minutes of Zone 2 riding.

Main set:

For this workout you will complete the following interval twice.

For 20 minutes ride in Zone 4, at or just below your threshold pace.  Every 2 minutes do 3 seconds of Zone 5 effort, this 8 x 30 second Zone 5 efforts in total.

Recover for 5 minutes between intervals.

Cool down with 10 minutes of zone 1 riding.

Sample Day 5
1:15:00
35.8TSS
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
119TSS
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 intervals to each set.

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.

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