Intermediate Road Cycling Base Training Plan (V3.1) - 10 weeks
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Plan Description
A training plan for an Intermediate Road Cyclist wanting to build up their base fitness before the start of a season or to get back into training after some time off the bike.
The training starts at 7 hours and 33 minutes a week and builds to a maximum of 10 hours and 19 minutes per week.
The plan is based on %MHR (Max Heart rate) so you will require a heart rate monitor.
What is included with the training plan?
Together with this plan, you will get sport-specific flexibility and core strengthing plans.
You will have access to our FREE training tools to help you set up your training zones accurately.
What can you expect?
Week 1 - Test week
Weeks 2 to 8 - Base training
Week 10 - Re-Test Week
For the bike test:
You will need to have access to an Indoor trainer or WattBike for the FTP test and retest.
##Must have a heart rate monitor.
If you have any questions, schedule a FREE virtual consultation through our website.
https://multisportcoaching.co.za
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x5
|
6:45 hrs | 4:00 hrs |
|
Other
x2
|
0:31 hrs | 0:20 hrs |
|
Strength
x2
|
0:55 hrs | 0:40 hrs |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
6:45 hrs | 4:00 hrs | |
|
|
0:31 hrs | 0:20 hrs | |
|
|
0:55 hrs | 0:40 hrs | |
|
|
—— | —— |
Training Load By Week
