BodyZen Cycling for 30-50 miles

Author

Lee A Zohlman

All plans by this Coach

Length

7 Weeks

Typical Week

2 Day Off, 4 Bike, 1 X-Train

Longest Workout

2:00 hrs

Plan Specs

cycling road cycling beginner

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Summary

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.

Stats

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

Lee A Zohlman

BodyZen Enterprises

Power for Cycling/Swimming; Triathlon Periodization

Personalized and custom focused coaching

Back to Plan Details

Sample Day 1

0:45:00
Spin or ride Class

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

Sample Day 2

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 3

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 5

1:00:00
Pure Aerobic

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

Sample Day 6

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 8

0:50:00
Spin or ride Class

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

Sample Day 9

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.

BodyZen Cycling for 30-50 miles

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