Sportive, Elite, 10hrs, 8 week Plan

Average Weekly Training Hours 08:39
Training Load By Week
Average Weekly Training Hours 08:39
Training Load By Week
Sample Day 2
1:00:00
75TSS
20 Min FTP Test

WU 30 min:-
5 x 1 minute fast pedalling - 120 RPM
1 minute easy between each
1 x 3 minute all out effort
15 minute 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 3
1:30:00
85TSS
1.5 Hrs Endurance / Tempo

WU
Session :-
15 minutes in Z2
45 minutes in Z3
WD

Sample Day 4
1:30:00
120TSS
3 x 10 Min Threshold 1Hr 30Mins

WU
Session:-
1 hour in Z2
3 x 10 minutes in Z4
4 minutes RBI
Rest of ride Z2
WD

Sample Day 5
0:45:00
40TSS
Recovery Ride - 45 Mins

WU
Session:-
Spin the legs at 100 RPM for 45 minutes
WD
When your off the bike make sure you stretch thoroghly to dissipate toxins in the legs.

Sample Day 6
0:45:00
40TSS
Pre Breakfast Z3/4

WU - 15 minutes
Session :-
20 minutes at upper Z3/4
WD - 10 minutes

Sample Day 7
3:00:00
140TSS
Group Ride 3 Hrs

Session :-
3 hour group ride with local club or equally strong riders.
Z2 endurance pace
Cadence 90 - 100 RPM
WD

Sample Day 9
0:45:00
50TSS
Pre Breakfast Z3/4

Short WU
Session :-
I want you to try and do this on the turbo.
Do at least 30min in upper Z3 / lower Z4.
WD