Intermediate Road Cycling Training Plan - Phase 1 (weeks 1 - 4)

Average Weekly Training Hours 15:52
Training Load By Week
Average Weekly Training Hours 15:52
Training Load By Week

Created for road and crit cyclists looking to break the plateau in their performance, the Intermediate Training Plan is a 4 week training block that focuses on enhancing aerobic endurance and lactate tolerance - often a key area overlooked by cyclists.

It's recommended that athletes starting this program have an intermediate level of knowledge on training with heart rate. FTP tests will be conducted both at the beginning and end of the 4 week cycle to allow for accurate training zones to be created as well as performance improvements to be monitored.

Sample Day 1
0:30:00
Core Strength Training

Workout Notes:
- Rest between exercises: 00:30
- Rest between sets: 01:00
- Rest between super sets: 03:00


Warm-up:
05:00 - Foam-Rolling (full-body)

Superset 1: Repeat 3X
01:00 - Plank
00:45 - Side Plank (per side)

Superset 2: Repeat 3X
01:00 - Single Leg Glute Bridge (per leg)

Superset 3: Repeat 3X
12 X Crunch
12 X Reverse Crunch
12 X Russian Twist

Cool-Down:

Full-body stretch (hold each stretch for 30 seconds, repeating 2X over)

Sample Day 1
1:00:00
FTP Test

Warm-up:
05:00 - Easy peddling, building to top of HR Z1.
08:00 - Build to HR Z5 (increasing effort every 2min until finishing in Z5).
02:00 - Easy peddling (high cadence).
3 X 01:00 Intervals of 00:06 Maximal Effort, 00:54 Easy.
03:00 - HR Z2 (high cadence).
30min TT:
Start a new workout on your device, and begin a 30 minute maximal effort time trial. Aim on maintaining an even pace throughout the test with a cadence of 90 - 100 rpm. After 10 minutes, hit the lap function to start a new lap. At the end of the 30 minutes, hit the lap function again to complete a lap (should be a 20 min lap) before ending the workout.
Cool-Down:
05:00 - Easy peddling at 90 - 100 rpm, as you bring your heart rate back into Z2.
05:00 - HR Z1.

Sample Day 2
1:00:00
Upper-Body Strength Training

Workout Notes:
- Rest between exercises: 00:30
- Rest between sets: 01:00
- Rest between super sets: 03:00


Warm-up:
05:00 - Foam-Rolling (full-body)

Superset 1: Repeat 3X
10 X Resistance Band / Cable Internal Rotation
10 X Resistance Band / Cable External Rotation

Superset 2: Repeat 3X
10 X Resistance Band / Cable Y, T, W's

Superset 3: Repeat 3X
10 X Push-Up's
10 X Pull-up's

Superset 4: Repeat 3X
10 X Dumbbell Bench Press
10 X Dumbbell Bent Over Row

Superset 5: Repeat 4X
6 X Barbell Clean & Press

Cool-Down:
Full-body stretch

Sample Day 2
2:20:00
LSD Aerobic Ride

Warm-up:
05:00 - Build to top of HRZ1.
Repeat the following efforts for 5min:
00:15 - Build to maximum cadence.
00:15 - Maintain maximum cadence.
00:30 - Easy peddling.



Workout:


02:00:00 - Upper-Half of HRZ2/Lower Half of HRZ3 (make sure to keep your Avg. HR below threshold)


Cool-Down:


10:00 - HRZ1 with 100 - 110 rpm.

Sample Day 3
0:30:00
Core Strength Training

Workout Notes:
- Rest between exercises: 00:30
- Rest between sets: 01:00
- Rest between super sets: 03:00


Warm-up:
05:00 - Foam-Rolling (full-body)

Superset 1: Repeat 3X
01:00 - Plank
00:45 - Side Plank (per side)

Superset 2: Repeat 3X
01:00 - Single Leg Glute Bridge (per leg)

Superset 3: Repeat 3X
12 X Crunch
12 X Reverse Crunch
12 X Russian Twist

Cool-Down:

Full-body stretch (hold each stretch for 30 seconds, repeating 2X over)

Sample Day 3
1:12:00
Lactate Tolerance

Warm-up:
05:00 - Building to top of HR Zone 1.
05:00 - Building to top of HR Zone 2.


Interval 1: Repeat 4X
00:05 - Seated Maximal Effort (CAD of 100 - 110 RPM).
00:25 - Recovery at CAD of 90 RPM.


Workout: 
Interval 1: Repeat for 20min
01:40 - Upper-half of HR Zone 3 (5 - 10bpm below threshold).
00:10 - Build to top of HR Zone 3 (shift into heavy gear for upcoming sprint).
00:10 - Standing Maximal Effort Sprint.


Interval 2:
05:00 - Recovery in HR Zone 2 (CAD of 90 RPM).

Interval 3: Repeat for 20min
01:40 - Upper-half of HR Zone 3 (5 - 10bpm below threshold).
00:10 - Build to top of HR Zone 3 (shift into heavy gear for upcoming sprint).
00:10 - Standing Maximal Effort Sprint.

Cool-Down:
10:00 - HR Zone 2 (CAD of 90 RPM).
05:00 - HR Zone 1.

Sample Day 4
1:00:00
Lower-Body Strength Training

Workout Notes:
- Rest between exercises: 00:30
- Rest between sets: 01:00
- Rest between super sets: 03:00


Warm-up:
05:00 - Foam-Rolling (full-body)

Superset 1: Repeat 3X
24 X Alternating Forward Lunge
16 X Alternating Split Squat Jumps


Superset 2: Repeat 3X
12 X Body Weight Squat
8 X Squat Jumps

Superset 3: Repeat 3X
12 X Single Leg Body Weight Deadlifts

Superset 4: Repeat 3X
12 X Single Leg Hip Thrusts

Cool-Down:
Full-body stretch

Brandon Hinton
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Pure Athlete Performance

Sport scientist, endurance specialist and wanna-be professional athlete, I'm what you'd consider a "sports-geek". My passion as a coach to both educate and inspire has helped guide athletes ranging from recreational to professional level tap into their true athletic potential.