junior 8 week built and pre-season period

Average Weekly Training Hours 17:01
Training Load By Week
Average Weekly Training Hours 17:01
Training Load By Week

Designed for 17-18 years old athlete or people competing in events up to 120 kms long The plan is 8 week long and will get athetes ready to the junior season (race once a week 100-120 km events) , building their endurance and making them able to meet the race demands. Weekly hours are from 12 to 20. Work-outs can be followed without powermeter of HR devices, being based on PRE (Perceived Rated Effort)

Sample Day 1
1:30:00
General Endurance

39x17 or easier gear, flat and easy

Sample Day 2
1:45:00
31.07mi
General Endurance

flat and easy keep constant e and confortable effort for the whole ride

Sample Day 3
2:30:00
General Endurance

flat and easy keep constant e and confortable effort for the whole ride, keep cadence higher than 90

Sample Day 4
1:00:00
Active Recovery

recovery day

Sample Day 5
1:45:00
31.07mi
General Endurance

flat and easy keep constant e and confortable effort for the whole ride

Sample Day 6
1:00:00
Day off

rest day or 60' easy low gear

Sample Day 7
2:30:00
Endurance

ride on flat and rolling hills, max gear 39x16, keep constant effort for the whole ride