Ready for Bike Marathon / Grand Fondo in 12 Weeks

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 07:39

12 weeks trainingsplan to get you ready for your big goal. Ideally after preparation- and basic endurance phase or trainings camp (put 2 easy weeks between).
If you plan a race shorter than 1 hour or longer than 5 hours than write me for adjustments.

For questions or more informations write me an email at georg@laktatsucht.de (german, english, french).

Have a good ride!

Sample Day 1
0:55:00
47.5TSS
Strength endurance 4' 1x5

Strength endurance. Choose such a big gear that only 50rpm are possible. Easier uphill or with against wind.

Sample Day 2
1:30:00
60TSS
GA1 90' Basic Endurance

Basic endurance

Sample Day 3
1:00:00
40TSS
GA1 60' No Carb Morning Workout

No breakfast, only coffee before and durning exercise.

Sample Day 4
0:00:01
Restday

Dont touch the bike, except cleaning!

Sample Day 5
1:02:00
55.1TSS
Strength endurance 4' 1x6

Strength endurance. Choose such a big gear that only 50rpm are possible. Easier uphill or with against wind.

Sample Day 6
1:00:00
40TSS
GA1 60' Basic Endurance II

Basic endurance

Sample Day 7
1:30:00
90TSS
Tour free short

Ride as you like. If possible focus on basic endurance

Georg Hasselmann
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Medbase Abtwil

Zentrum für Medizin und Sport - SwissOlympic Medical Center