BodyZen Cycling for 30-50 miles

Average Weekly Training Hours 05:06
Training Load By Week
Average Weekly Training Hours 05:06
Training Load By Week

Are you interested in getting fit or just want to ride your bike for a great cause? Then prepare yourself for the ride with this great training plan. If you have a bike, helmet than you are ready to go. Follow our plan to ensure you are fit and ready to take on this challenge.

Sample Day 2
0:45:00
Spin or ride Class

Class or easy ride with low HR. Keep it conversational pace.

Sample Day 3
0:45:00
Optional mode(s)

Your choice of mode: hike, XC ski, snowshoe, row, aerobics class, stair climb, etc. Anything except your normal sport discipline(s). Can combine 2 or more modes into one workout. Easy to moderately hard effort (RPE 1-6 on 10 scale). Avoid anaerobic effort.

Sample Day 4
1:00:00
BodyZen Basic Interval Workout

WU: 10-20:00
MS: in middle of ride go fast for 4:00 then easy for 4:00. Repeat 2 times in a row.
CD: 10-20:00

Sample Day 6
1:00:00
Pure Aerobic

Easy to moderate ride in Z1 and 2. Meaning low intensity.

Sample Day 7
1:00:00
RPM Workout

WU: 10-20:00
MS: incl. 8 x 1:10 @ 90-100 rpm in SR and keep heels down
CD: 10-20:00

Sample Day 9
0:50:00
Spin or ride Class

Class or easy ride with low HR. Keep it conversational pace.

Sample Day 10
0:45:00
Optional mode(s)

Your choice of mode: hike, XC ski, snowshoe, row, aerobics class, stair climb, etc. Anything except your normal sport discipline(s). Can combine 2 or more modes into one workout. Easy to moderately hard effort (RPE 1-6 on 10 scale). Avoid anaerobic effort.

Lee A Zohlman
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BodyZen Enterprises

Power for Cycling/Swimming; Triathlon Periodization

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