22 week basic training plan

Average Weekly Training Hours 08:39
Training Load By Week
Average Weekly Training Hours 08:39
Training Load By Week

This is a basic 22 week training plan intended to get you to an event in good condition. Some turbo trainer sessions are included but these can be done on the road if you do not have a turbo trainer.

The standard Heart Rate exercise zones are referred to in this plan;
http://support.trainingpeaks.com/athlete-edition/account-settings/thresholds-and-zones.aspx

Sample Day 1
1:00:00
1 hour turbo session - intermediate

1 hour turbo session. If done on the road, chose a route that has as few interruptions as possible and is as flat as possible. 10 min warm up 10 min at 50rpm 5 min Z1 10 min Z3 at 90rpm 5 min Z1 10 mins at 50rpm 10 min warm down

Sample Day 3
1:00:00
1 hour turbo session - intermediate

1 hour turbo session. If done on the road, chose a route that has as few interruptions as possible and is as flat as possible. 10 min warm up 10 min at 50rpm 5 min Z1 10 min Z3 at 90rpm 5 min Z1 10 mins at 50rpm 10 min warm down

Sample Day 5
2:00:00
2 hour road ride

2 hour road ride Keep heart rate and effort at a comfortable pace, Zone 2 where possible, use your gears to keep the heart rate down on any climbs.

Sample Day 6
2:00:00
2 hour road ride

2 hour road ride Keep heart rate and effort at a comfortable pace, Zone 2 where possible, use your gears to keep the heart rate down on any climbs.

Sample Day 8
1:00:00
1 hour turbo session - intermediate

1 hour turbo session. If done on the road, chose a route that has as few interruptions as possible and is as flat as possible. 10 min warm up 10 min at 50rpm 5 min Z1 10 min Z3 at 90rpm 5 min Z1 10 mins at 50rpm 10 min warm down

Sample Day 10
1:00:00
1 hour turbo session - intermediate

1 hour turbo session. If done on the road, chose a route that has as few interruptions as possible and is as flat as possible. 10 min warm up 10 min at 50rpm 5 min Z1 10 min Z3 at 90rpm 5 min Z1 10 mins at 50rpm 10 min warm down

Sample Day 12
2:00:00
2 hour road ride

2 hour road ride Keep heart rate and effort at a comfortable pace, Zone 2 where possible, use your gears to keep the heart rate down on any climbs.

Ben Wilson
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