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12 Week Road Racing Plan (Heart Rate, avg 8hrs per week)


George Rose

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12 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.

Plan Description

This 12 week plan is aimed at road cyclists aged 18 to 45 who typically have a minimum of 1 to 2 years experience of recreational riding (approximately 6 to 10 hours per week) and wish to follow a structured plan to help prepare for entry level road racing.

The plan is intended to take you into the first race of the season and consists of 3 blocks of training seperated by recovery weeks. A Hill climb fitness test is used to assess starting fitness and calculate heart rate training zones, and also repeated during week 9 to monitor progress.

Prior to commencing this plan you should have 1 to 2 months of endurance riding totaling at least 500 miles.Weekly training volumes vary from 6 to 11 hours over a range of 4 to 6 training days per week. A variety of structured sessions are provided and aim to improve sprint, endurance, and threshold performance necessary for road racing.

Training sessions are prescribed based on heart rate zones and therefore a heart rate monitor is essential when following this plan. A spreadsheet is attached for the calculation of heart rate zones.

Heart Rate Zones (based on % maximum heart rate)
Level 1 = 0 to 64%
Lower Level 2 = 65% to 78%
Upper Level 2 = 79% to 88%
Level 3 = 89% to 94%
Level 4 = 95% to 100%

This is plan provides an ideal stepping stone into the tough training sessions required for successful road racing. Enjoy!

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
7:54 hrs 4:00 hrs
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
7:54 hrs 4:00 hrs
Day Off
—— ——

Training Load By Week

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