Gain Watts in 12 Weeks with Limited Time to Train, Heart Rate & Power, 4-6hrs/wk

Average Weekly Training Hours 06:02
Training Load By Week
Average Weekly Training Hours 06:02
Training Load By Week

Despite your best intentions life can get in the way of your training. This leads to frustration and a loss of fitness. This training plan will give you a flexible plan with just 3 key weekly sessions (plus an additional 1-2 bonus sessions) that will ensure that even when life gets in the way you are still making progress and feeling productive. The goal of this training plan is for you to become fit, faster and stronger in an 8-12 week period by performing short but highly specific training rides that builds in intensity as the plan progresses. If you enjoy local group rides then you are sure to feel stronger and more competitive on this plan. The plan builds each week with first a focus on strength and threshold power improvements. Later in the plan, we build your speed and breakaway power. The final three weeks are maintenance weeks which are designed to keep you in great form and can be repeated every three weeks. The plan is very flexible: there are 3 key workouts each week on Tuesdays, Thursdays and Saturdays with an additional, optional 4th workout on Sundays. You may move days around in the week if need. The goal is to complete the 3 key sessions each week on any of the week days, to ensure improvements. Before starting the plan you should have a good level of endurance fitness and be accustomed to training 4+ hours/week. This plan is the result of 20 years of professional racing and coaching experience combined with the latest training methods. You will find the training plan highly descriptive and precise, guaranteeing you get the most out of each workout.

Sample Day 2
1:00:00
Big Gear 30-45 min

Ride in Zone 2 / 85 rpm+. After a good warm-up perform 30-45 minutes of continuous big gear riding in your Big Gear zone / 65-75 rpm.
Focus on smooth pedaling and stay seated as much as possible. Relax your grip and upper body. Alternate: holding in the drops / brake hoods. After Big Gear spin for 5 minutes in Zone 1 at 110 rpm+.
Stop the Big Gear interval and spin easy if you have any knee or other abnormal pain.
*Start with 30 minutes if you have never done Big Gear training before.

Sample Day 4
1:00:00
Sub Threshold 2 X 15 min

Ride in Zone 2 / 85 rpm+. In your warm-up include 5 minutes in Zone 3 / 90-100 rpm.
Perform 2 x 15 minute Sub Threshold intervals / Self Selected cadence. Ride easy for 5-10 minutes between intervals.

Sample Day 6
2:00:00
Tempo ride

After a good warm-up ride continuously in your Tempo zone / Self Selected cadence. Warm-down 5-10 minutes in Zone 1 / 90rpm+.

Sample Day 7
2:00:00
Endurance - Steady with On/Offs

Ride in Zone 2 with some efforts in Zone 3. Keep your cadence over 85 rpm on the flats. Avoid spending much time in Zone 4 power or heart rate.
Perform 2 x 3 minute On/Off intervals alone. Start the interval with a 10 second sprint at 95%, recover for 20 seconds with easy spinning, then sprint again for 10 seconds. Repeat for the interval duration. Gear: 53 x 15-16. Alternate: seated sprint / out-the-saddle sprint. Recover for 5 min+ between intervals.
*Optional rest day for the "3 Day / Week Cyclist"

Sample Day 9
1:00:00
Sub Threshold Big Gear 30-45 min

Ride in Zone 2 / 85 rpm+. After a good warm-up perform 30-45 minutes of continuous big gear riding in your Sub Threshold zone / 65-75 rpm.
Focus on smooth pedaling and stay seated as much as possible. Relax your grip and upper body. Alternate: holding in the drops / brake hoods. After Big Gear spin for 5 minutes in Zone 1 at 110 rpm+.
Stop the Big Gear interval and spin easy if you have any knee or other abnormal pain.

Sample Day 11
1:00:00
VO2 intervals 2 sets of 4-5 x 90 second

Ride in Zone 2 / 85 rpm+. In your warm-up include 5 minutes in Zone 3 / 90-100 rpm.
Perform 2 sets of 4-5 x 90 Second VO2 intervals / Self Selected cadence with 2-3 minutes of easy riding between intervals and 10-15 minutes of easy riding between sets.
For Heart Rate: allow 2 minutes to bring your heart rate up to zone.
For Power: stop intervals if you are unable to average the low of the zone minus 20 watts for 2 consecutive completed interval.

Sample Day 13
2:00:00
Tempo ride

After a good warm-up ride continuously in your Tempo zone / Self Selected cadence. Warm-down 5-10 minutes in Zone 1 / 90rpm+.

Simon Kessler
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Simon Says Cycling

Road cycling coach based in Tampa, Florida. 25+ years of coaching experience including a yellow jersey Tour de France wearer and world and national champions and medalists.

Join the Simon Says Cycling coaching group from only $49/month! Learn more: http://simonsayscycling.com/coaching-group. Custom training plans, one-on-one coaching, and cycling camps and bike tours to the Tour de France also available: http://gourmetcyclingtravel.com.