Futurumshop trainingplan 12 Weeks, 2 - 3 x cycling per week, (6-8 hr/w) (English)

Average Weekly Training Hours 06:36
Training Load By Week
Average Weekly Training Hours 06:36
Training Load By Week

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

Sample Day 1
1:00:00
1hr Easy

60min Zone 1, Easy riding

Sample Day 3
2:00:00
Intervals

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
3:00:00
Long/Endurance

Zone 1-2

Sample Day 8
1:15:00
Easy

Zone 1, Easy riding

Sample Day 10
2:00:00
Intervals

WU: 20min Z1 + 5*30sec acceleration w 30sec spin
Main Set: 20min Z2 + 5 x 4min Z3. P=2min
CD: Z1

Sample Day 12
3:30:00
Long/Endurance

Zone 1-2.
8min Z3 every hour

Sample Day 15
1:15:00
Easy

Zone 1, Easy riding