14 Week Cycling Build

Average Weekly Training Hours 03:11
Training Load By Week
Average Weekly Training Hours 03:11
Training Load By Week
Sample Day 1
1:00:00
Smooth Spin

Smooth Spin. Focus on smooth pedal stroke. You're ok to do one leg drills.

Sample Day 3
0:45:00
Threshold Test

Warm up 10 Min Easy Spin.
Threshold test: Increase to max speed and hold for 25 Min. Track average Heart Rate for the entire test.
Cool Down: 10 Min Easy spin

Sample Day 5
1:00:00
Smooth Spin

Smooth Spin. Focus on smooth pedal stroke. You're ok to do one leg drills.

Sample Day 8
0:45:00
Peak Test

Warm up: 20 Min Easy Spin
Peak Test: 10 Min all out spin. Hold pace without bouncing in the saddle.
Cool down: 15 min Easy Spin

Sample Day 10
0:45:00
Sub Max Spin

Warm up: 10 min easy spin
Main Set: 30 min sub maximal spin
Cool down: 5 min easy spin

Sample Day 12
1:00:00
Smooth Spin

Smooth Spin. Focus on smooth pedal stroke. You're ok to do one leg drills.

Sample Day 15
1:00:00
Smooth Spin

Smooth Spin. Focus on smooth pedal stroke. You're ok to do one leg drills.