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Alpecin Cycling Challenge Prolog (english) - Granfondo : 2 weeks until the FTP test

Author

STAPS & Alpecin

No Ratings

Length

3 Weeks

Plan Specs

cycling road cycling beginner intermediate advanced weightloss time goal power based base period

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
4:25 hrs 1:30 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
4:25 hrs 1:30 hrs
—— ——

Sample Day 1

0:45:00
40.6TSS
A1 - A2 (3 x 5 min)

After warming up, ride 3x 5min in A2-zone in turn with 5min in A1-zone. Afterwards cool-down.

Sample Day 2

1:00:00
48.5TSS
A1 - 3x Cadence work

Warm-up. Continue in zone A1 and complete 3x pyramides with cadence variation à 30 seconds steps with 60, 70, 80, 90, 100, 110, 100, 90, 80, 70, 60 rpm. Increase the intensity in each pyramide slightly. Finish in A1.

Sample Day 3

1:00:00
57.2TSS
A1 - TH - A2 (2 x 3 min - 2 x 6 min )

After warming up ride 2x3 min in TH-zone in turn with 3 min in A1-zone. For the following time stay within A1-zone and then ride 2x6 min in A2-zone in turn with 6 min in A1-zone. Finish session in A1-zone.

Sample Day 5

0:45:00
43.5TSS
A1 - TH (5 x 2 min)

After warming up ride 5x2 min in TH-zone in turn with 2 min in A1-zone. Finish session in A1-zone.

Sample Day 6

1:00:00
54.1TSS
A1 - A2 (4 x 5 min)

After warming up, ride 4x 5min in A2-zone in turn with 5min in A1-zone. Afterwards cool-down.

Sample Day 8

0:45:00
37.6TSS
A1 - 3x Cadence work

Warm-up. Continue in zone A1 and complete 3x pyramides with cadence variation à 30 seconds steps with 60, 70, 80, 90, 100, 110, 100, 90, 80, 70, 60 rpm. Increase the intensity in each pyramide slightly. Finish in A1.

Sample Day 9

1:15:00
74.6TSS
A1 - TH - A2 (3 x 3 min - 3x 6 min )

After warming up ride 3x3 min in TH-zone in turn with 5 min in A1-zone. For the following time stay within A1-zone and then ride 3x6 min in A2-zone in turn with 6 min in A1-zone. Finish session in A1-zone.

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