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Alpecin Cycling Challenge - Granfondo 4 weeks

Author

STAPS & Alpecin

No Ratings

Length

4 Weeks

Plan Specs

cycling beginner intermediate advanced

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
5:30 hrs 1:30 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
5:30 hrs 1:30 hrs
—— ——

Sample Day 1

0:45:00
43.5TSS
A1 - TH (5 x 2 min)

After warming up ride 5x2 min in TH-zone in turn with 2 min in A1-zone. Finish session in A1-zone.

Sample Day 2

0:45:00
40.6TSS
A1 - A2 (3 x 5 min)

After warming up, ride 3x 5min in A2-zone in turn with 5min in A1-zone. Afterwards cool-down.

Sample Day 3

1:00:00
60.5TSS
A1 - HI - A2 (4x 30sec - 2x 10min)

Warm-up and ride 4x 30seconds in the HI zone with 2min easy riding in between. Finish the day with 2x 10min Z2. Cool-down.

Sample Day 5

1:15:00
74.6TSS
A1 - TH - A2 (3x 3 min - 3x 6min )

After warming up ride 3x3 min in TH-zone in turn with 3 min in A1-zone. For the following time stay within A1-zone and then ride 3x6 min in A2-zone in turn with 6 min in A1-zone. Finish session in A1-zone.

Sample Day 6

1:30:00
70.4TSS
A1 - 3x Cadence work

Warm-up. Continue in zone A1 and complete 3x pyramides with cadence variation à 30 seconds steps with 60, 70, 80, 90, 100, 110, 100, 90, 80, 70, 60 rpm. Increase the intensity in each pyramide slightly. Finish in A1.

Sample Day 8

1:00:00
62.7TSS
A1 - TH (4 x 4 min)

After warming up ride 4x4min in TH-zone in turn with 4 min in A1-zone. Finish session in A1-zone.

Sample Day 9

1:00:00
54.2TSS
A1- 8 sec sprint

After warming up, ride steadily in A1-zone and include a 6-8 second maximum sprint every 10minutes. Afterwards cool-down.

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