Cycling 25-30 mile - Intermediate

Average Weekly Training Hours 03:48
Training Load By Week
Average Weekly Training Hours 03:48
Training Load By Week

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.

Sample Day 2
0:45:00

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 4
1:00:00

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

Sample Day 6
0:45:00

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 7
1:15:00

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 9
0:45:00

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 11
1:00:00

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

Sample Day 13
1:00:00

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.

Karen Buxton
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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