Your 3-day Best Plan : Beginner

Average Weekly Training Hours 04:17
Training Load By Week
Average Weekly Training Hours 04:17
Training Load By Week

Your 3-Day Best training plan is an eight-week plan built on the foundation of research findings and anecdotal evidence from a 25-year coaching career that indicate shorter duration, high-intensity work, will improve cycling fitness over time. It will also prevent fitness loss when changes in our life's demands, extended periods of inclement weather, or an off-season loom ahead. The plan will train each of your energy systems throughout the week: aerobic, lactate threshold, and VO2. Whether you're a commuter, century rider, aspiring or seasoned racer, these intensity-focused plans will maximize your time on the bike.

The Beginner Plan is intended for riders new to cycling and/or structured training. It will have you riding three and a half to five hours each week.

Sample Day 2
1:00:00
3 x 4min Tempo, 5min RBI

RPE 1-10: 7 of 10

Breathing: Slightly labored

% FT Heart Rate: 70-75

% Field Tested Power: 75-84

Sample Day 4
1:00:00
4 x 3min Brisk, 4min RBI

RPE 1-10: 8 of 10

Breathing: Short & rhythmic

% FT Heart Rate: 75-80

% Field Tested Power: 85-90

Sample Day 6
1:30:00
Cruising

RPE 1-10: 5 to 6

Breathing: Deep & steady

% FT Heart Rate: 50-70

% Field Tested Power: 50-70

Sample Day 9
1:15:00
4 x 4min Tempo, 5min RBI

RPE 1-10: 7 of 10

Breathing: Slightly labored

% FT Heart Rate: 70-75

% Field Tested Power: 75-84

Sample Day 11
1:15:00
5 x 3min Brisk, 4min RBI

RPE 1-10: 8 of 10

Breathing: Short & rhythmic

% FT Heart Rate: 75-80

% Field Tested Power: 85-90

Sample Day 13
1:45:00
Cruising

RPE 1-10: 5 to 6

Breathing: Deep & steady

% FT Heart Rate: 50-70

% Field Tested Power: 50-70

Sample Day 16
1:19:59
5 x 4min Tempo, 5min RBI

RPE 1-10: 7 of 10

Breathing: Slightly labored

% FT Heart Rate: 70-75

% Field Tested Power: 75-84