75:10:15

Average Weekly Training Hours 11:44
Training Load By Week
Average Weekly Training Hours 11:44
Training Load By Week

Research based training plan. 75% zones 1/2, 10% zones 3/4, 15% zones 5/6. Created for well trained (Cat 1/3) riders to improve their anaerobic threshold and endurance. Clear sessions plans for every ride. You will require a power meter or heart rate monitor.

Sample Day 1
0:55:00
Maximal pyramid

5 mins - zone 1 5 mins - zone 2 (Rest for half the efforts durations each time) 30 seconds maximal effort 1 minute maximal effort 1.5 minute maximal effort 2 minute maximal effort 1.5 minute maximal effort 1 minute maimal effort 30 second maximal effort 10 mins - zone 1 repeat pyramid 10 mins - zone 1

Sample Day 3
3:30:00
Group Ride

If you ride before the group ride, don't go above zone 2. Then ride at the groups pace during the group ride.

Sample Day 4
2:00:00
Road endurance B

{Constant riding in zone 2} Aim to pick out a hill every 30 minutes (3 efforts)> Ride in the middle of zone 4 up each hill. Look for hills around 5-8 minutes long. Perform a 6 minute zone 4 effort on the flat if there are no hills.

Sample Day 6
2:30:00
Aerobic capasity

Stay in zone 2 for the duration of the ride. Aim to stay in the middle of your zone 2 to give yourself some leeway when you climb or descend hills.

Sample Day 7
2:30:00
Aerobic capasity

Stay in zone 2 for the duration of the ride. Aim to stay in the middle of your zone 2 to give yourself some leeway when you climb or descend hills.

Sample Day 8
1:00:00
Zone 5 Hills

10 minutes - zone 1 Pick four hills (6-8 minute climbs) - zone 4/5 Aim to give yourself 6-8 minutes rest between efforts 10 minutes - zone 1

Sample Day 10
3:30:00
Group Ride