Zwift Ready 12 week long road or Gran Fondo event - race ready training plan! (8-12 hours per week)

Average Weekly Training Hours 08:54
Training Load By Week
Average Weekly Training Hours 08:54
Training Load By Week

Welcome to the Finish Fast Cycling 12 week training plan to get you ready for an important road cycling race or event!

Whether it is a really hard race or even a gravel event or a Gran Fondo, then this is the best way to make sure you are ready to enjoy your ride and crush your friends (and enemies)!

The plan averages between 8-10 hours a week and includes some specific cycling workouts plus some strength efforts as well. Also, the plan recommends that you do a few warm up events or group rides to make sure you are ready to go!

Please always wear your helmet, use lights and reflectors as necessary, be safe and courteous to traffic and have fun!

Sample Day -62
1:00:00
Snap Shot Hour of Power!

This workout is a great way for me to see how we are doing, where we have been and most importantly, where we are going. So the idea here is that this is a vicious workout combined with a dynamic testing scenario. It is absolutely best done indoors on a turbo trainer. All of the efforts should be steady and as hard as you can go. The recovery should be steady and half as hard. I will be looking at the individual numbers and the overall values. Yikes. Basically: warmup, 5 second bursts on one minute, 5 minute max, 20 minute threshold, 1 minute max, cool down. My grandmother can do this.

Sample Day -60
1:00:00
Indoor Strength Endurance

Another of my famous indoor hours. First warm up in an easy gear for 10 minutes at 90-100 rpm. Then shift to a large gear, hands on the drops, and slow down your pedal cadence <70rpm. Pedal in nice smooth circles "like a duck" in which nothing above the waist moves. This should be a perceived effort of about a 7. Don't worry about wattage or other numbers. Just a little hard breathing. Make an effort of 8 minute, then recover easy spin for 6 minutes, then repeat twice more for a total of three efforts. Easy spin at high cadence for the rest of the hour. Fun.

Sample Day -53
1:00:00
Indoor Strength Endurance

Another of my famous indoor hours. First warm up in an easy gear for 10 minutes at 90-100 rpm. Then shift to a large gear, hands on the drops, and slow down your pedal cadence <70rpm. Pedal in nice smooth circles "like a duck" in which nothing above the waist moves. This should be a perceived effort of about a 7. Don't worry about wattage or other numbers. Just a little hard breathing. Make an effort of 8 minute, then recover easy spin for 6 minutes, then repeat twice more for a total of three efforts. Easy spin at high cadence for the rest of the hour. Fun.

Sample Day -46
1:00:00
Indoor Strength Endurance

Another of my famous indoor hours. First warm up in an easy gear for 10 minutes at 90-100 rpm. Then shift to a large gear, hands on the drops, and slow down your pedal cadence <70rpm. Pedal in nice smooth circles "like a duck" in which nothing above the waist moves. This should be a perceived effort of about a 7. Don't worry about wattage or other numbers. Just a little hard breathing. Make an effort of 8 minute, then recover easy spin for 6 minutes, then repeat twice more for a total of three efforts. Easy spin at high cadence for the rest of the hour. Fun.

Sample Day -39
1:00:00
Indoor Strength Endurance

Another of my famous indoor hours. First warm up in an easy gear for 10 minutes at 90-100 rpm. Then shift to a large gear, hands on the drops, and slow down your pedal cadence <70rpm. Pedal in nice smooth circles "like a duck" in which nothing above the waist moves. This should be a perceived effort of about a 7. Don't worry about wattage or other numbers. Just a little hard breathing. Make an effort of 8 minute, then recover easy spin for 6 minutes, then repeat twice more for a total of three efforts. Easy spin at high cadence for the rest of the hour. Fun.

Sample Day -32
1:00:00
Indoor Strength Endurance - Phase Two

What is soon to be called the "Ellis" workout, this is a great muscular endurance workout for later in the winter. Warm up easy steady for about 10 minutes with quick pedals. Then shift to a large gear, hands on the drops, and slow down your pedal cadence <70rpm. Pedal in nice smooth circles "like a duck" in which nothing above the waist moves. This should be a perceived effort of about a 7. Don't worry about wattage or other numbers. Just a little hard breathing. Make an effort of TEN (10) minutes, then recover steady spin for 6 minutes, then repeat twice more for a total of three efforts. A little longer effort but the same recovery. I want to see strong smooth legs. Easy spin at high cadence for the rest of the hour. Fun.

Sample Day -25
1:00:00
Indoor Strength Endurance - Phase Two

What is soon to be called the "Ellis" workout, this is a great muscular endurance workout for later in the winter. Warm up easy steady for about 10 minutes with quick pedals. Then shift to a large gear, hands on the drops, and slow down your pedal cadence <70rpm. Pedal in nice smooth circles "like a duck" in which nothing above the waist moves. This should be a perceived effort of about a 7. Don't worry about wattage or other numbers. Just a little hard breathing. Make an effort of TEN (10) minutes, then recover steady spin for 6 minutes, then repeat twice more for a total of three efforts. A little longer effort but the same recovery. I want to see strong smooth legs. Easy spin at high cadence for the rest of the hour. Fun.

Kyle J Wolfe
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Finish Fast Cycling

Coach Kyle and Finish Fast Cycling offer several levels of customized coaching from $199 to $399 per four week month. All plans are goal based and customized for each athlete with Kyle's unique workouts and training.

In addition, lots of pre-built retail plans are available to help all levels of racers get through the winters or to help prepare for an event when private coaching is not the answer.

He also offers 1-on-1 package plans, physio testing and hourly private plan review as needed.