3 mth Sportive plan 100miles

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

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.

Sample Day 2
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 4
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 6
1:00:00
30TSS
Recovery spin 1hr

Easy 1hr Spin

Sample Day 7
1:00:00
60TSS
Base 2hrs

Steady 2 hrs Zone 1-2

Sample Day 9
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 11
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 13
2:00:00
60TSS
Easy 2hr Ride Enjoy

Easy 2hr Ride Enjoy Stop for coffee

Scott Holmes
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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.