Training Camp I

Average Weekly Training Hours 10:30
Training Load By Week
Average Weekly Training Hours 10:30
Training Load By Week
Sample Day 2
1:00:00
Steady State Intervals - Bike

Steady State (SS): HR/Power: SteadyState Level. Do 3 x 8 min intervals today.

Cadence: 90-95 RPM. Pedal at ESM pace between intervals.



SS intervals train your body to work at or near its maximum threshold for long periods of time. SS intervals are performed at or just below your lactate threshold HR and will allow you to develop your highest possible sustainable, repeatable power. The intervals require a great deal of mental and physical focus to maintain a high HR and power output.

Sample Day 3
2:00:00
Early Season Miles (ESM)

Early Season Miles (ESM) are the centerpiece of your training program, and help to create a positive, upward spiral of performance. Ride the majority of your ESM miles at your ESM heartrate/power as prescribed by your coach. Cadence 85+.

Sample Day 4
1:00:00
Steady State Intervals - Bike

Steady State (SS): HR/Power: SteadyState Level. Do 3 x 8 min intervals today.

Cadence: 90-95 RPM. Pedal at ESM pace between intervals.



SS intervals train your body to work at or near its maximum threshold for long periods of time. SS intervals are performed at or just below your lactate threshold HR and will allow you to develop your highest possible sustainable, repeatable power. The intervals require a great deal of mental and physical focus to maintain a high HR and power output.

Sample Day 5
0:30:00
Recovery Ride

Recovery Miles at or below recovery power level.

Sample Day 6
2:00:00
Early Season Miles (ESM)

Early Season Miles (ESM) are the centerpiece of your training program, and help to create a positive, upward spiral of performance. Ride the majority of your ESM miles at your ESM heartrate/power as prescribed by your coach. Cadence 85+.

Sample Day 7
2:00:00
Steady State Intervals - Bike

Steady State (SS): HR/Power: SteadyState Level. Do 3 x 8 min intervals today.

Cadence: 90-95 RPM. Pedal at ESM pace between intervals.



SS intervals train your body to work at or near its maximum threshold for long periods of time. SS intervals are performed at or just below your lactate threshold HR and will allow you to develop your highest possible sustainable, repeatable power. The intervals require a great deal of mental and physical focus to maintain a high HR and power output.

Sample Day 9
1:00:00
Steady State Intervals - Bike

Steady State (SS): HR/Power: SteadyState Level. Do 3 x 8 min intervals today.

Cadence: 90-95 RPM. Pedal at ESM pace between intervals.



SS intervals train your body to work at or near its maximum threshold for long periods of time. SS intervals are performed at or just below your lactate threshold HR and will allow you to develop your highest possible sustainable, repeatable power. The intervals require a great deal of mental and physical focus to maintain a high HR and power output.