3 mth Sportive plan 100miles

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3 mth Sportive plan 100miles

Author

Scott Holmes

All plans by this Coach

Length

13 Weeks

Typical Week

3 Other, 4 Bike

Longest Workout

4:30 hrs

Plan Specs

cycling road cycling intermediate advanced masters hr based

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Progress from 6-10 hrs a week with 3 rest days.
Week day efforts 1-2 hrs long and weekends 2-3 hrs long.
1st mth-Base and Strenght, Endurance.
2nd mth-Endurace, Strenght.
3rd mth-Endurace and above Threshold efforts.
Each mth there is a 12min Threshold Test to perform
Hr Monitor would be needed and Power is not essential but would be useful on intervals less than 3mins.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 06:54

Scott Holmes

ZoneFit

Scott Holmes National 2009 Master Champion coaches the top riders in the UK which include Number one ranked Elite rider Ed Clemens and the U23 Visison IL Team.
His knowlege comes from years of racing at Elite level from the 1980's
ZoneFit is a company that trains indoor cycling instructors and athletes and is passionate about Power and Heartrate training and new technologies.
All our programs are progressive and take the guess work out of training.
Enjoy the ride with ZonFit.

Sample Day 1

0:52:00
16mi
60.2TSS
AT Test

Warm up
Z1 15min
Z2 10min
Z3 2min
Z1 3min
Z3 12min Test
Warm down

Sample Day 3

1:05:00
67.5TSS
Power Turbo 5-5x4

Zone 1--10min Zone 2--5min (60-65 rpm Big gear Zone 3--5min Zone 1--5min) Rep x4 Zone1 --15min

Sample Day 5

1:00:00
30TSS
Recovery spin 1hr

Easy 1hr Spin

Sample Day 6

1:00:00
60TSS
Base 2hrs

Steady 2 hrs Zone 1-2

Sample Day 8

1:30:00
100.8TSS
RPM Session +10

15min Z1 Std RPM (80) 5min 90RPM---5min Std RPM 6 reps 10min Z2 5min Z1

Sample Day 10

1:05:00
67.5TSS
Power Turbo 5-5x4

Zone 1--10min Zone 2--5min (60-65 rpm Big gear Zone 3--5min Zone 1--5min) Rep x4 Zone1 --15min

Sample Day 12

2:00:00
60TSS
Easy 2hr Ride Enjoy

Easy 2hr Ride Enjoy Stop for coffee

$65.00 - Buy Now