Intervals for Road Racing - Advanced- 4 Weeks

Average Weekly Training Hours 11:34
Training Load By Week
Average Weekly Training Hours 11:34
Training Load By Week

Are you an experienced rider who wants some structure with their training but doesn't want to commit to a coach? Then give this program a try, it is a interval heavy training plan designed to sharpen you up for racing. Ideal for Cat 1 or A grade riders used to training with power. For best results try our base program first or spend 8 - 12 weeks doing some form of base training.

Program details:
- 3 Weeks of progressive difficulty, followed by an easy week.
- Ideal for time pressed athletes: weekday sessions do not go longer than 2 hours.
- Power Based: detailed guide of of wattage, heart rate and RPE* zones for each session
- Can substitute recovery rides with days off for time pressed athletes
- Variety of sessions will give you some tools to coach yourself

Sample Day -1
0:45:00
15.53mi
18.8TSS
Easy Recovery Ride Short

Anywhere between 45 min to an hour is fine.

Sample Day 0
2:00:00
37.28mi
110TSS
Racing

Ride to your nearest race and race, or if that's not an option ruffle up a few mates and go for a fast ride.

Alternatively, repeat one of the sessions from earlier in the week. If racing is on a different day to Saturday, simply swap the session from that day to Saturday.

Feel free to ride from 2 - 3.5 hours.

Sample Day 1
3:00:00
126.8TSS
Longer Bunch Ride

Bunch ride, feel free to do hard climbs or chop offs if this is what the bunch does. Be social and enjoy. :)

Try and keep the cadence around 90 - 95 rpm

Sample Day 7
2:00:00
37.28mi
110TSS
Racing

Ride to your nearest race and race, or if that's not an option ruffle up a few mates and go for a fast ride.

Alternatively, repeat one of the sessions from earlier in the week.

Sample Day 8
3:00:00
55.92mi
140TSS
Longer Bunch Ride

Bunch ride, feel free to do hard climbs or chop offs if this is what the bunch does. Be social and enjoy. :)

Sample Day 14
2:00:00
37.28mi
110TSS
Racing

Ride to your nearest race and race, or if that's not an option ruffle up a few mates and go for a fast ride.

Alternatively, repeat one of the sessions from earlier in the week.

Sample Day 15
3:00:00
55.92mi
140TSS
Longer Bunch Ride

Bunch ride, feel free to do hard climbs or chop offs if this is what the bunch does. Be social and enjoy. :)