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Cycling 25-30 mile - Intermediate

Author

Karen Buxton

All plans by this Coach
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Length

10 Weeks

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Plan Description

This 10-week plan is for the intermediate cyclist who currently cycles 45-75 minutes a few times per week, either on the road or a stationary bike. Once you begin the plan you should be able to commit to 4 days of riding each week--the longest weekday ride is 60 minutes and the longest weekend ride will build to 2 hours.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:48 hrs 2:00 hrs
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Workouts Per Week Weekly Average Longest Workout
3:48 hrs 2:00 hrs
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Training Load By Week


Karen Buxton

Coachbuxton.com

I work with triathletes, duathletes, runners, swimmers and endurance cyclists from first-timers to elites.

One-on-one premium level-$350 per 4-week block +$200 start-up fee; Quarterly level- $500 per 12-week block +$200 start-up fee; Basic level-$225 per 12-week block +$175 start-up fee; pre-built plans (prices vary); hourly phone consultation & individual training sessions available. For more information email me at karen@coachbuxton.com

Sample Day 1

0:45:00
Rolling hills seated

Ride primarily at 1-2 zones on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings.

Sample Day 3

1:00:00
Moderate effort, seated

Ride on rolling course. Big chain ring. Most of ride time in heart rate zone 2-3. Seated on most hills.

Sample Day 5

0:45:00
Rolling hills seated

Ride primarily at 1-2 zones on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings.

Sample Day 6

1:15:00
Steady, moderate effort

Ride on a flat to gently rolling course. Get at least 50% of ride time in 2 zone. Avoid 3-5 zones. Keep the 2-zone effort steady and continuous.

Sample Day 8

0:45:00
Rolling hills seated

Ride primarily at 1-2 zones on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings.

Sample Day 10

1:00:00
Moderate effort, seated

Ride on rolling course. Big chain ring. Most of ride time in heart rate zone 2-3. Seated on most hills.

Sample Day 12

1:00:00
Rolling hills seated

Ride primarily at 1-2 zones on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings.

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