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


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12 Weeks

Plan Description

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

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

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
06:36:00 04:30:00
Workouts Per Week Weekly Average Longest Workout
06:36:00 04:30:00

Training Load By Week

Futurumshop Coach


Wil jij jouw doel ook bereiken? Wij helpen jou! Met behulp van dit trainingsschema kan jij in 12 weken tijd naar jouw doel toe trainen. Samen met Guido Vroemen, sportarts van Roompot-Charles en eigenaar van het Sport Medisch Advies Centrum SMA Midden-Nederland in Amersfoort, hebben wij een aantal trainingsschema’s ontwikkeld om jou te helpen. Of je nu beginner, gevorderd of al een zeer goed getrainde wielrenner of hardloper bent, we hebben een trainingsschema voor elk niveau!

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