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Novice 8 Week/2 Month Cycling 100km Sportive Plan (Heart Rate)


Impact Performance Coaching

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8 Weeks

Plan Specs

cycling road cycling beginner intermediate hr based tss based strength base period

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Plan Description

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Novice 8 Week Cycling 100km Sportive Training Plan (Heart Rate)

Plan Overview

Athlete Level


Equipment Required

Turbo Trainer, Heart Rate Monitor, Speed/Cadence Sensor

Average / Maximum Hours Per Week

6.5 / 10


Complete 100km Sportive

It is recommended that an athlete can ride for 90 minutes continuously before signing up to this plan.

For more details on our Cycling Training Plans and Training Philosophy, check out our Welcome Pack here. This includes a glossary and FAQs

What is included with the plan?

● Welcome Pack (link above)

● Email support

Summary of Structure


Training Phase

Average and Max Volume (Hours)



5 / 5



6.5 / 7.5



9.5 / 10



3 + Event

General Weekly Template









High Intensity Turbo


Endurance Turbo


Hard Road Ride

Long Road Ride


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
6:02 hrs 4:00 hrs
—— ——
0:11 hrs 0:15 hrs
0:30 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
6:02 hrs 4:00 hrs
—— ——
0:11 hrs 0:15 hrs
0:30 hrs 1:00 hrs

Training Load By Week

Impact Performance Coaching

Do you need some help and structure to meet your goals this season? Impact Performance Coaching can help, with a range of plans suited to different disciplines (Cycling/Swimming/Running/Triathlon). We have worked and competed in sport for a combined total of over 20 years, as well as holding many qualifications in coaching and sport science. To learn more about Impact Performance Coaching, visit
or email us on

Sample Day 1

20 Minute FTHR Testing

Warm up of four ramped steps to bring HR up gradually, followed by 4 short activation sprints to wake the legs up. These to be completed sitting down and not maximal efforts, just enough of a change in intensity to get legs working. This will be the standard warm up for most trainer sessions within this plan.

Following the warm up a FTHR test is to follow. Attached is the link to the British Cycling 20 minute protocol on which this is based and a calculator to create HR training zones to use throughout this plan.

Sample Day 3

Core Conditioning - Level 1

4 sets of the below exercises with recovery between as directed. Each set to take 2.5 minutes so 10 minutes in total for the full workout.

Forearm Plank - 60s

Rest - 20s

Side Plank Left - 20s
Side Plank Right - 20s

Rest - 40s

Sample Day 4

● Endurance Builder (3 Interval) ●

Shortened version of standard warm up with three step ramp and 3 activation sprints.

Session consisting of three active sessions at 70%, 80% and 90% FTHR for 10 minutes each.

3 light minutes recovering between each block spinning the legs out - cadence at 95+.

Ramp down for cool down finishing with 5 minute block in zone 1.

Sample Day 5

Hamstring and Calf Stretching

A short session designed to help prevent the posterior muscles of the legs from getting too tight.

Sample Day 6

Negative Split Session (Road Ride)

This session should be completed on the road. with a standard warm up (see protocol above). Followed by 4x 10 minute block of increasing intensity (70%, 80%, 90%, 100% FTHR). 10 minute cool down to lower heart rate.

Sample Day 7

★ Muscle Endurance/Sweetspot Session (Road Ride) ★

Gentle warm up for 10-15 minutes. Focusing on good leg speed and a couple of short activation efforts of 10-15s to wake things up (as per indoor warm up protocol).

Session will consist of two sweetspot intervals of 20 minutes - aiming to stick in Zones 3-4 heart rate- separated by a half hour recovery focusing on posture and smooth pedal technique in active recovery.

Within each of the intervals incorporate a smooth increase in pressure on the pedals every two minutes for 10-15 seconds before continuing with sweetspot. Not to be done as a standing sprint, but just a smooth increase of pressure on the pedals keeping cadence the same whilst moving down 2-3 gears.

Sample Day 9

12 Step Ramp to MAHR

Standard ramped warm up with activation sprints.

Main body of the session to consist of a 12 step ramp of 2 minutes increasing to maximal aerobic HR. This to be followed by 10 minutes of active recovery before going into cool down ramp getting HR back under control and easing off gently.

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