Are you just starting with cycling and do you want to build a good foundation for the rest of your season? With this training program, you will train 3 times a week on the bike and optionally 1x per week strength (core & legs). The cycling training sessions are built up to approximately 6 hours per week.

During the training sessions, the focus is mainly on:
1. Creating structure in your training week
2. Good endurance and fat burning (zone 2)
3. Zone 5 intervals (high intensity)
4. Zone 3 intervals
5. Strength & core training

Try to train higher intensities (up from sweet spot intervals), if possible, based on power and longer intervals/endurance training based on heart rate. Make sure your FTP and FTHR are up-to-date. Could you use some extra help regarding your training? Feel free to contact us via info@science2move.nl.

Please note:
⚠️ Make sure you do not have any (underlying) health problems (e.g. cardiovascular diseases). Our programs include high-intensity interval training. If in doubt, consult a doctor!

⚠️ Always ride (outside) with a helmet and pay close attention to your surroundings and other road users and fellow cyclists! Interval training in particular can be very tough. Make sure you do this on a road where you know there is little/no traffic and few/no traffic lights. If this is not possible, interval training is best done indoors on, for example, a Tacx or Wahoo trainer. The length of most interval sessions is adjusted accordingly.

⚠️ Make sure you have a safe environment to do your strength training, for example in your local gym. The strength training exercises in this program are generic exercises that are usually easy to do at home, but technique is important. A trainer/coach can help you with this. He/she can also put together a more targeted strength program and periodize it.

⚠️ When training on heart rate, it is important to start the intervals from the moment your interval begins and not when your heart rate is within the desired heart rate zone. The intensity of exercises with short intervals is difficult to quantify with a heart rate monitor because your heart rate response is slower than your power output. By the way, standard percentages are used to calculate the heart rate zones, which may not be feasible for you. Your heart rate is also very dependent on other variables (including stress, recovery, fatigue, etc.). Therefore, do not focus too much on your heart rate during interval training and use power zones and/or your own feeling as a reference!

⚠️ Does the program not fit your weekly schedule or are you unable to adjust the program to your rhythm? Then contact us for a personalized training schedule that seamlessly matches your goals, possibilities and lifestyle.

⚠️ Although the information in this training program has been developed with the utmost care, Science2Move Sport Consultancy cannot guarantee that the information published in this training program or the content of any sources referred to is complete or correct. Science2Move Sport Consultancy is not responsible for any direct or indirect damage resulting from the use of this training program or the inability to consult it. Science2Move Sport Consultancy therefore accepts no liability for possible damage to parties that are the result of the execution of the activities/exercises or from the use or interpretation of materials, instructions or recommendations provided in this training program.

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Contact: info@science2move.nl