Average Weekly Training Hours 06:11
Average Weekly Training Hours 06:11
A 12 week plan based on 4 sessions per week.
3 of these sessions are 45-70 minutes in length with an endurance ride growing to five hours over 10 weeks.
If you can only complete 3 sessions per week then drop the strength session from the plan.
If you have not calculated your training zones recently then it is recommended you start with a test week (which I have included). To calculate training zones for the power based plan you will need to do an FTP (functional threshold power) test. Watch this clip for more guidance https://goo.gl/stt3Xa
Sample Day 1
AA - Sweet Spot - 2 x 10'
20’ warm up, then 2 x 10’ at 95 rpm
mid Z3-Z4 5’ easy pedalling in between
intervals at 90 rpm.10’-15’ easy pedalling cool
down 85-90 rpm.
Sample Day 3
AB - High Intensity - 2' x 10
Sample Day 8
BA - Sweet Spot - 2 x 15'
Sample Day 10
BB - High Intensity - 3' x 7
Sample Day 15
CA - Sweet Spot - 4 x 10'
Sample Day 17
CB - High Intensity - 4' x 5
Sample Day 22
DA - Sweet Spot - 2 x 10'
Lawrence Cronk
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Enduraprep
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