Sportive, Experienced, 8hrs per week, 8 week Plan

Average Weekly Training Hours 06:50
Training Load By Week
Average Weekly Training Hours 06:50
Training Load By Week
Sample Day 2
1:00:00
75TSS
20 Min FTP Test

WU 30 minute:-
5 x 1 minute fast pedalling - 120 RPM
1 minute easy between each
1 X 3 minute all out effort
15 minutes easy pedalling
Session:-
20 minute FTP test
Start the test at a strong, sustainable pace, Build gradually over the first five minutes then hang on for the duration of the interval.
With 5 minutes to go, drill it leaving nothing on the table.
Record you avg power over the 20 minutes.
WD

Sample Day 3
1:00:00
55TSS
1 x 20 Mins Tempo

WU
Session :-
20 minutes Z2
20 minutes in Z3
Rest of ride at Z2
WD

Sample Day 5
0:30:00
30TSS
Pre Breakfast Z3/4

WU - 10 minutes
Session :-
10 minutes Z3/4
WD - 10 minutes

Sample Day 6
1:30:00
70TSS
Hilly Ride 1Hr 30 Mins

WU - 20 minutes
Session :-
On a hilly loop stretch yourself on each climb, riding at a steady pace in between.
WD - 10 minutes

Sample Day 7
2:00:00
110TSS
Club Ride 2 Hrs

Session :-
2 hour group ride with local cycling club or equally strong riders.
WD

Sample Day 9
1:00:00
70TSS
Cadence 1 Hr

WU
Session:-
3.5 minutes Z5 at 120 RPM
5 minutes Z2 at 100 RPM
15 minutes at 110 -120 RPM
Self select zone -its the cadence thats important
WD

Sample Day 10
1:00:00
55TSS
2 x 12 Mins Tempo 1 Hr

WU
Session :-
20 minutes in Z2
2 x 12 minutes in Z3
5 minutes RBI
Rest of ride at Z2
WD