Futurumshop trainingplan 12 Weeks, 2 - 3 x cycling per week, (6-8 hr/w) (English)
Author
Science in Training
All plans by this CoachLength
12 Weeks
Typical Week
3 Bike
Longest Workout
4:30 hrs
Plan Specs
cycling road cycling
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Summary
Goal: riding a cyclosportive of 80-100 km
Basic trainingplan with 2 trainingsessions and 1 optional training per week
The trainingplan is based on heartrate zones (or power zones). For explanation of these zones please visit the website of Futurumshop and http://www.scienceintraining.com/kennisbank/
Used abbreviations:
WU = warming up: cycling in zone 1
P = pause (easy cycling in between of intervals)
SP = serie pause (easy cycling in between of sets of intervals)
min = minutes
CD = cool down: cycling in zone 0-1
Stats
Sample Day 1
60min Zone 1, Easy riding
Sample Day 3
Threshold Test. OR...
WU: 20min Z1 + 5*30sec acceleration w 30sec spin
Main Set: 5 x 8min Z2. P=4min
CD: Z1
Sample Day 5
Zone 1-2
Sample Day 8
Zone 1, Easy riding
Sample Day 10
WU: 20min Z1 + 5*30sec acceleration w 30sec spin
Main Set: 20min Z2 + 5 x 4min Z3. P=2min
CD: Z1
Sample Day 12
Zone 1-2.
8min Z3 every hour
Sample Day 17
WU: 20min Z1
Main Set: 4 x 12min Z2. P=3min
CD: Z1