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6-Week Junior Road Plan: M-W intensity


Sue Lloyd

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6 Weeks

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.

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Plan Description

This plan is designed for the junior athlete who is looking for structure, workouts that are challenging, and appropriate amounts of intensity and recovery. It is arranged for harder efforts on Mondays and Wednesdays and the weekends. The plan is great for pre-season or building toward an event or race. While 6 weeks in length, the weeks can be repeated for a longer duration if desired. Please reach out to me if you have any questions about using this plan:

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x6
8:50 hrs 3:30 hrs
Strength x5
1:12 hrs 0:15 hrs
X-Train x2
1:30 hrs 0:45 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
8:50 hrs 3:30 hrs
1:12 hrs 0:15 hrs
1:30 hrs 0:45 hrs
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Sue Lloyd

Inspired Training Center

Coach Sue is the owner of Denver's Inspired Training Center. Her coaching disciplines include track cycling, road cycling (road racing, criteriums, time trials, touring), mountain biking and cyclocross. Sue is particularly fond of, and experienced with Masters and Junior athletes.
In addition to individual coaching, her Denver services include performance testing, bike fits, massage, physical therapy, outdoor skills clinics, and indoor studio rides.

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