Protrain 2 week Sample

Average Weekly Training Hours 07:22
Training Load By Week
Average Weekly Training Hours 07:22
Training Load By Week

Sample program examples of training
www.protrain.co.nz

Sample Day 2
1:30:00
21.75mi
H - Hill Ride

(Week 1) H - Hills, Choose a ride that has a few hilly parts.

Sample Day 4
1:30:00
24.85mi
T1 - 40km Up Tempo Ride and wet option

15min warm up Zone 2 5 x 5min Up tempo pace efforts in Zone 3 with 5 min recovery Zone 2 15 min cool down Zone 2

Sample Day 6
1:30:00
24.85mi
T1 - Up Tempo Ride

15min warm up Zone 2
3 x 5min Up tempo pace efforts in Zone 3 with 5 min recovery Zone 2
15 min cool down Zone 2

Sample Day 7
2:30:00
40.39mi
65K Endurance Ride

Bunch ride

Sample Day 9
1:30:00
24.85mi
H - Hill ride

(Week 2) H - Hills, Choose a ride that has a few larger hills.

Sample Day 11
1:30:00
24.85mi
T1 - 40km Up Tempo Ride and wet option

15min warm up Zone 2 5 x 5min Up tempo pace efforts in Zone 3 with 5 min recovery Zone 2 15 min cool down Zone 2

Sample Day 13
2:00:00
31.07mi
60K H,T1 - Hills up tempo Ride

(Week 2)H,T1 - Hills, Up Tempo - 3x 5min up tempo hill efforts during ride. Zone 4

Steve Elden
|
Protrain

Just started cycling and realise you love being on a bike?

Are you an experienced rider looking to improve your performance?

Do your goals for next year include some of the one-day events?

What about club-level racing or the national road champs?

Contact Steve at PROTRAIN and he can talk to you about a personalised training program or using the Bike Fit Studio, he can help you find your optimal position on your bike.