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