LOTOJA 14 Week First Timer Plan

Average Weekly Training Hours 04:43
Training Load By Week
Average Weekly Training Hours 04:43
Training Load By Week
Sample Day 1
0:45:00
Custom

Ride nice and easy today to recovery from the week and for tomorrow's test.

Sample Day 2
1:30:00
Start-up 8 minute test - indoor/outdoors

BT: Test on flat course or indoor trainer. WU: Ride 30-40 minutes at an easy to moderate effort. 4 X 1 (1' RI) minute building effort to hard. Then ride 5 minutes steady at a moderately effort. TEST: On a flat course or indoor trainer: Ride for 8 minutes as hard as you can go. Start and stop your HR monitor at the beginning and end of the test to record the required data. CD: 10-15 minutes nice and easy.

Sample Day 3
1:00:00
Custom

WU: Zone 1-2. MS1: Steady in Zone 2 with high cadence. CD: Zone 1.

Sample Day 4
1:30:00
Custom

WU: Zone 1-3. MS1: 4 X 1' (2' RI) efforts building speed. MS2: 4 X 5' (2-3' RI) in Zone 4. MS3: Finish ride in Zone 2. CD: Zone 1.

Sample Day 6
80mi
Custom

WU: Zone 1-2. MS: Ride a hilly course similar to that of LOTOJA. Ride in Zones 1-4 based on terrain. CD: Zone 1.

Sample Day 7
1:30:00
Custom

WU: Zone 1-2. MS1: Zone 1-2 for recovery. CD: Zone 1.

Sample Day 8
1:00:00
Custom

WU: Zone 1-2. MS1: Steady in Zone 2 with high cadence. CD: Zone 1.