Strength & Endurance w/Limited Time

Average Weekly Training Hours 07:38
Training Load By Week
Average Weekly Training Hours 07:38
Training Load By Week

This is 6 week plan designed to maximize the limited time some riders have to build both strength and endurance. A great plan to get started with so that the foundation can be built to do other more intense plans. Or to step back and take a break after a long block of training.

Sample Day 1
1:00:00

Swim, gym, pilates, yoga, walk...easy spin

Sample Day 2
1:00:00
Strength

WU: 10 min Rec-End
MED: 8 min Medium, 80-85rpm
REC: 2 min End, 90-95rpm
TEM: 8x2 min at Tempo, 60-70rpm 
REC: 3min rec-end, 95rpm
CD: EZ for remainder, 85-100 rpm.

Sample Day 4
1:00:00
Steady State- Medium

WU: 10 mins Recovery- Endurance, 80-88 rpm
SS-MED: 5x5 mins @ Steady State- Medium, 80-88 rpm.
REC: 5 mins < Endurance.
CD: 5 mins EZ

Sample Day 5
1:00:00

Swim, gym, pilates, yoga, walk...easy spin

Sample Day 6
2:30:00
Endurance- Long Easy Ride

2-3 hours just cruising on the easier side. Today is about saddle time, not the effort.

Sample Day 8
1:00:00

Swim, gym, pilates, yoga, walk...easy spin

Sample Day 9
1:00:00
Medium/ Tempo Efforts

WU: 10 mins @Z2, 85-95 rpm into: 4x8 mins: TEM-LT: 6 mins @Tempo,changing rpm every min. 80 & 90; 2 mins @ LT; 
REC: 4 mins recovery @Endurance between each one at 90-95 rpm. 
CD: 5-8 mins @Steady State, 90-100 rpm.