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12 Week - Couch - 120km Plan

Author

Hayley Jones

No Ratings

Length

12 Weeks

Plan Specs

cycling road cycling beginner weightloss hr based tss based

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.

Plan Description

This plan is perfect for the beginner who has a road bike but doesn't really know what to do from here, this plan will get you from being able to ride approximately 30km - 120 in 12 weeks. This could be more fun if done with a friend, to be able to push yourself further!

This plan is perfect if you are thinking of doing your first sportif, if you are, make sure some of the weekend rides are done in a group. throughout the plan the length of training sessions increase gradually.

Perfect for the Newbie!



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
6:17 hrs 4:30 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
6:17 hrs 4:30 hrs
—— ——

Sample Day 1

0:30:00
30TSS
30 Minute Bike Ride

Aim to ride for 30 minutes continuously, somewhere where there is not too much stopping and starting would be perfect. Aim to get 10km in within the 30 Minutes.

Sample Day 2

0:45:00
45TSS
45 Minute Ride

Just ride for 45 minutes, cruise along, a few small hills throughout is a bonus.

Sample Day 4

0:45:00
45TSS
45 Minute Ride

Just ride for 45 minutes, cruise along, a few small hills throughout is a bonus.

Sample Day 6

0:30:00
30TSS
30 Minute Bike Ride

Aim to ride for 30 minutes continuously, somewhere where there is not too much stopping and starting would be perfect. Aim to get 10km in within the 30 Minutes.

Sample Day 7

1:00:00
70TSS
1h Bike Ride

Try and complete 20km in one hour, go out on quiet roads without having to do too much stopping and starting.

Sample Day 9

0:30:00
30TSS
30 Minute Bike Ride

Aim to ride for 30 minutes continuously, somewhere where there is not too much stopping and starting would be perfect. Aim to get 10km in within the 30 Minutes.

Sample Day 10

1:00:00
61.2TSS
SPRINTS

Warm up for 15 minutes nice steady riding
Every 5 minutes on the minute do a 15 second out the the saddle sprint x 6
20 minutes easy riding to finish

$120.00 - Buy Now