Cat 1 Road Racer, Base 3, Heart Rate Based
Author
Dan Hustwayte
All plans by this CoachLength
4 Weeks
Typical Week
1 Day Off, 6 Bike
Longest Workout
5:30 hrs
Plan Specs
cycling road cycling advanced hr based tss based base period
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Summary
Includes Structured Workouts
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
This Training plan is your final pre-season training plan. Designed to continue to add to your aerobic fitness base whilst also improving both your sprinting performance and ability to ride at Threshold.
Stats
Sample Day 1
This workout is designed to increase your sprint power and technique.
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 10 seconds. Focus on getting low over those bars and driving the bike forwards.
Recover for 5 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.
Cool down with 10 minutes of Zone 1 riding.
Sample Day 2
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 3
The goal of this workout is to begin to work on your ability to ride at race pace and improve your FTP.
Warm Up:
20 minutes of zone 2 riding.
Main Set:
Today you will perform 2 20 minute reps of Zone 4 riding. This is at or just below your FTP. Use a cadence of 90-100rpm for these intervals.
Recover for 5 minutes between intervals by riding in Zone 1.
Following second recovery period continue with 40 minutes of Zone 2 riding.
Cool down with 10 minutes of Zone 1 riding.
Sample Day 4
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 5
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
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 8
This workout is designed to increase your sprint power and technique.
This week we will add a second set of 3 sprints to the end of the workout.
Warm up:
50 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 10 seconds. Focus on getting low over those bars and driving the bike forwards.
Recover for 5 minutes with Zone 2 riding building to be ready to sprint again.
Repeat 4 times.
After Sprint intervals continue Zone 2 riding to work on your Endurance.
Towards the end of your ride repeat the sprint intervals as follows.
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 10 seconds. Focus on getting low over those bars and driving the bike forwards.
Recover for 5 minutes with Zone 2 riding building to be ready to sprint again.
Repeat 3 times.
Cool down with 10 minutes of Zone 1 riding.