Cat 2, Flat Road Races, Build 2, Heart Rate Based

Average Weekly Training Hours 14:09
Training Load By Week
Average Weekly Training Hours 14:09
Training Load By Week

This plan is for Cat 2 Road racers who's target races are on Flat courses . Building on the work of the Cat 2, Flat Road Races, Build 1. This plan aims to improve your FTP making it easier to ride hard all day. It also aims to improve your maximum sprint power further by building on the work from the previous Bloc.

Sample Day 2
2:02:00
63TSS
Basic Sprint Workout within Endurance Ride.

building on your sprint workouts in Build 1 this workout is designed to increase your sprint power and technique. This time we are going to increase the sprint duration by 2 seconds per sprint.
This workout is designed to help you deal with repeated fast acclerations out of corners on a crit circuit.

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 12 seconds.  Focus on getting low over those bars and driving the bike forwards.

Recover for 4 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.

Towards the end of the workout repeat the sprint efforts again.
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 12 seconds.  Focus on getting low over those bars and driving the bike forwards.

Recover for 4 minutes with Zone 2 riding building to be ready to sprint again.
 repeat 5 times


Cool down with 10 minutes of Zone 1 riding.

Sample Day 3
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 4
2:00:00
98.8TSS
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.

Complete the workout with some Zone 2 riding to continue to work on your endurance.

Cool down with 10 minutes of zone 1 riding.

Sample Day 5
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 6
3:00:00
88.3TSS
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
5:00:00
238.3TSS
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
2:02:00
63TSS
Basic Sprint Workout within Endurance Ride.

building on your sprint workouts in Build 1 this workout is designed to increase your sprint power and technique. This time we are going to increase the sprint duration by 2 seconds per sprint.
This workout is designed to help you deal with repeated fast acclerations out of corners on a crit circuit.

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 12 seconds.  Focus on getting low over those bars and driving the bike forwards.

Recover for 4 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.

Towards the end of the workout repeat the sprint efforts again.
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 12 seconds.  Focus on getting low over those bars and driving the bike forwards.

Recover for 4 minutes with Zone 2 riding building to be ready to sprint again.
 repeat 5 times


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