Browse More Plans

Alpecin Cycling Challenge - Race weeks 5-8

Author

STAPS & Alpecin

Length

4 Weeks

Plan Specs

cycling road cycling beginner intermediate advanced

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
11:19 hrs 4:00 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
11:19 hrs 4:00 hrs
—— ——

Sample Day 1

1:15:00
84.4TSS
A1 - IE - A2 (3 x 8 (30s / 30s)) + 10min

Warm up and ride 3x 8min (30s/30s) intervals with 5min active recovery in between. Finish with 10min A2. Continue in A1. Cool-down.

Sample Day 2

1:45:00
95.2TSS
A1 - A2 (3 x 12min)

After warming up, ride 3x 12min in A2-zone in turn with 6min in A1-zone. Afterwards cool-down.

Sample Day 4

1:15:00
86.5TSS
A1 - HI (4 x 3min - 3min)

After warming up ride 3-4min in HI zone in turn with 4 min in A1-zone. Finish session in A1-zone.

Sample Day 5

3:00:00
147.6TSS
A1- 8 sec sprint

After warming up, ride steadily in A1-zone and include a 6-8 second maximum sprint every 15minutes. Afterwards cool-down.

Sample Day 6

3:30:00
183.6TSS
A1-A2

Steady ride in zone A1.
Include some climbs in zone A2.

Sample Day 8

1:20:00
94.2TSS
A1 - IE - A2 (3 x 10x (30s / 30s)) + 10min

Warm up and ride 3x 10min (30s/30s) intervals with 5min active recovery in between. Finish with 10min A2. Continue in A1. Cool-down.

Sample Day 9

2:00:00
109.9TSS
A1 - SE - A2 (4x 6min + 10min)

After warming up ride 4x6min in SE -zone (40-60rpm) followed by 10min A2 zone (70rpm). Finish session in A1-zone.

$29.00 - Buy Now