4 week Basic Plan for Cycling (Heart Rate)

Average Weekly Training Hours 03:00
Training Load By Week
Average Weekly Training Hours 03:00
Training Load By Week

This is a 4-week plan with three60-minute Heart Rate based rides with mixed methods of VO2, Lactate threshold, and Tempo work.

This plan is a great way to add a few bike specific workouts into your weekly routine.

The 48-hour window between the planned training rides allows you to add in some light recovery spins to ensure you are ready for the next ride.

Sample Day -3
1:00:00
62.7TSS
FTP Test

This workout is a base test to help you set your Functional Threshold Heart Rate. 

Find your average power for the 20 minute block. Take 5% off that value and set that new number as your FTHR for the 4 week program.

Sample Day -1
1:00:00
53.3TSS
Tempo Day 3x5

Today you are going to hit 2 sets of 3x5 minute at 84-94%. With 1 minute of recovery between sets. 

Do not stop pedaling for the Recovery but just slow the RPM and lower the gearing to drop your HR as low as you can between efforts.


This workout is a Tempo ride with a focus on recovery and some light efforts.

Sample Day 1
1:00:00
70TSS
LT Day 3x10

Today you will be doing 3x10 minute efforts at 95-105%. Make sure you are spinning at a cadence of 85+.

Sample Day 4
1:00:00
65TSS
VO2 5x1

Today is a hard VO2 day. You will be riding 3 sets of 5x1 minute intervals at 115-120% of FTP with 1 minute rest in-between. 

You made not reach the range of 115-120% until the end or after the 1 minute interval, but as soon as the interval starts go as hard as you can and try to meet the HR range.

Make sure you are pushing a big gear and RPM of around 90+.

Sample Day 6
1:00:00
56TSS
Tempo 4x8

Today you have 4x8 minute intervals ranging between 84-94% of FTP. Your recovery are at a range of 69-83%.

Try and maintain a cadence of between 85-95 rpm.

Sample Day 11
1:00:00
70TSS
VO2 3x3

Today is a hard VO2 day. You will be riding 2 sets of 3x3 minute intervals trying to hit 110%+ of FTHR with 3 minute rest in-between. 

Make sure you are pushing a big gear and RPM of around 90+.

Sample Day 13
1:00:00
60TSS
Tempo Day 3x5

Today you are going to hit 2 sets of 4x5 minute at 75%.

This workout is a Tempo ride with a focus on recovery and some light efforts.

Miles Gentry
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MilesWithMiles

To coach and assist all levels of endurance athletes in meeting their goals for sport.