15-week heart rate based cycling training plan for general fitness
*Improve general cycling fitness
*Increase riding hours progressively
*Build endurance
*Improve climbing ability
*Improve cycling specific strength
*Improve explosiveness
The program:
*Week 1 will give you some time to get into the rhythm of things or recover from previous training.
*Week 2 will include two MAX Heart Rate tests. Tests are tools that we can use to asses our current physical abilities and direct our efforts towards our adaptation goals. In this case HR Tests will help us define training zones for all future workouts.
*Weeks 3-6 consist of the first training block(Block #1), where we will work on your pedaling efficiency and endurance through Torque workouts and longer Zone 2 days on the weekends.
*Week 7 will allow your body to recovery from Block #1 with a few days of complete rest and some low intensity rides.
*Weeks 8-10 make up Block #2, where we start a high intensity protocol during week dats and climbing rides on the weekends.
*Week 11 will allow your body to recovery from Block #2 with a few days of complete rest and some low intensity rides.
*Weeks 12-14 are Block #3, a high intensity and climbing dense training block as your last push towards great fitness!
*Week 15 is the end of the training plan with a few days of recovery and a challenging weekend of riding!