Sportive, Novice, 6hrs, 8 week plan

Author

Mark Dolan

Length

8 Weeks

Typical Week

2 Day Off, 5 Bike

Longest Workout

3:00 hrs

Plan Specs

cycling road cycling

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.

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Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 04:31

Back to Plan Details

Sample Day 1

0:45:00
45TSS
20 Min FTP Test

WU 20 minutes:-
5 X 1 minutes fast pedalling - 120 RPM
1 minute easy between each
1 X 3 minute all out efforts
15 minutes easy spinning
Session:-
20 minute FTP test
Start the test at a strong, sustainable pace, Build gradually over the first five minutes then hang on for the duration of the interval.
With 5 minutes to go, drill it leaving nothing on the table.
Record you avg power over the 20 minutes.
WD

Sample Day 2

0:30:00
30TSS
Steady Paced Ride

WU
Session :-
A steady paced ride that you can just hold a conversation at.
WD

Sample Day 3

1:00:00
60TSS
Hilly Ride 1 Hr

WU - 10 minutes
Session :-
On a hilly loop stretch yourself on each climb.
Ride steady in between.
WD - 10 minutes

Sample Day 5

0:40:00
40TSS
40 Mins Endurance

WU
Session :-
Ride at Z2 - steady endurance.
WD

Sample Day 6

1:30:00
75TSS
Weekend Club Ride

Session :-
Club Ride
Steady Z2
WD

Sample Day 8

0:30:00
35TSS
Pre Breakfast Z3/4

WU - 10 minutes
Session :-
10 minutes Z3/4
WD -10 minutes

Sample Day 9

0:30:00
30TSS
Steady Paced Ride

WU
Session :-
A steady paced ride that you can just hold a conversation at.
WD

Sportive, Novice, 6hrs, 8 week plan

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