Cycling Build - Intermediate - 12wk (Endurance focus)

Average Weekly Training Hours 09:42
Training Load By Week
Average Weekly Training Hours 09:42
Training Load By Week

This plan is a 12-week build phase for an intermediate cyclist. It incorporates four 3-week phases, with every third week being a recovery week. Cycling workouts are 5 days a week with two days being either rest days or active recovery.

Sample Day 1
0:19:59
Core workout (optional)

Core workout of your choice. See Exercises and Intervals tab for some sample exercises.

Sample Day 2
0:58:00
2x8min Field Test

This is the CTS Field Test
10:00 easy-moderate spin to warm-up
1:00 fast pedal (easy gear, as high a cadence as you can manage)
1:00 spin (recovery)
2:00 fast pedal (easy gear, as high a cadence as you can manange)
1:00 spin (recovery)
1:00 max intensity at 90-95rpm
2:00 spin (recovery)
1:00 max intensity at 90-95rpm
4:00 spin (recovery)
*8:00 as high an intensity as you can manage at 85-95 rpm. Take a couple minutes to get up to the intensity.
10:00 spin (recovery)
*8:00 as high an intensity as you can manage at 85-95rpm.
10:00 spin (recovery)
*These are the intervals that we will look at heart rate and/or power to calculate your training zones.

Sample Day 3
0:19:59
Core workout (optional)

Core workout of your choice. See Exercises and Intervals tab for some sample exercises.

Sample Day 3
1:00:00
Endurance Ride (1hr)

Warm-up for at least 10 minutes and ride at 50-90% of your Field Test heart rate (keeping it as much in the middle of the zone as possible). Cool down for 5-10 minutes at the end of the ride.

Sample Day 4
1:00:00
3x6min/5r Steady State (1hr)

10-15min warm-up that includes 5x30s on/30s off (30s easy gear but pedal as fast as you can, 30s very easy pedal) 6min 92-94% Field Test HR 5min spin (recovery) 6min 92-94% Field Test HR 5min spin (recovery) 6min 92-94% Field Test HR 5min spin (recovery) 10min cool down

Sample Day 5
1:00:00
yoga (optional)

Take a yoga class or follow along to a DVD. Yoga is a great way to relax and recover. Or take the day off.

Sample Day 6
2:00:00
Endurance/Tempo (3x10/5, 2hr)

Warm up with easy riding for about 15 minutes 15 minutes at 60-75% of your field test heart rate. 3x10minutes at 88-90% HR with 5 minutes easy 30 minutes at 60-75% HR 15 minutes easy to cool down

Nicole Odell
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NEO Endurance Sports & Fitness

I provide high-quality endurance sport coaching by applying current coaching best practices, up-to-date sport science, and frequent communication to position each athlete to achieve their individual performance goals.