Your 3-day Best Plan : Intermediate

Average Weekly Training Hours 05:03
Training Load By Week
Average Weekly Training Hours 05:03
Training Load By Week

Your 3-Day Best training plan is an eight-week plan built on the foundation of research findings and anecdotal evidence from a 25-year coaching career that indicate shorter duration, high-intensity work, will improve cycling fitness over time. It will also prevent fitness loss when changes in our life's demands, extended periods of inclement weather, or an off-season loom ahead. The plan will train each of your energy systems throughout the week: aerobic, lactate threshold, and VO2. Whether you're a commuter, century rider, aspiring or seasoned racer, these intensity-focused plans will maximize your time on the bike. The Intermediate Plan is intended for riders with moderate cycling experience looking to build speed and fitness. It will have you riding four to six hours each week.

Sample Day 2
1:15:00
3 x 5min Tempo, 5min RBI

RPE 1-10: 7 of 10

Breathing: Slightly labored

% FT Heart Rate: 70-75

% Field Tested Power: 75-84

Sample Day 4
1:15:00
4 x 5min Brisk, 4min RBI

RPE 1-10: 8 of 10

Breathing: Short & rhythmic

% FT Heart Rate: 75-80

% Field Tested Power: 85-90

Sample Day 6
1:45:00
Cruising

RPE 1-10: 5 to 6

Breathing: Deep & steady

% FT Heart Rate: 50-70

% Field Tested Power: 50-70

Sample Day 9
1:19:59
4 x 5min Tempo, 5min RBI

RPE 1-10: 7 of 10

Breathing: Slightly labored

% FT Heart Rate: 70-75

% Field Tested Power: 75-84

Sample Day 11
1:30:00
5 x 5min Brisk, 4min RBI

RPE 1-10: 8 of 10

Breathing: Short & rhythmic

% FT Heart Rate: 75-80

% Field Tested Power: 85-90

Sample Day 13
2:00:00
Group Ride

RPE 1-10: Varying 5 to 10

Breathing: Variable

% FT Heart Rate: Variable

% Field Tested Power: Variable

When possible, incorporate group/team rides into your training. These rides are most often on weekends, and offer the benefits of group camaraderie, friendly competition, improved pack handling skill, and dynamic, unstructured intensity training. Like a bike race, intensity doesn’t present itself in the structured fashion we see in training. Attacks, chases, hills, and the extra fit members of your group will push you out of your comfort zone, most often harder than you’ll go when training alone. This is a key facet of improving overall cycling performance.

Sample Day 16
1:30:00
5 x 5min Tempo, 5min RBI

RPE 1-10: 7 of 10

Breathing: Slightly labored

% FT Heart Rate: 70-75

% Field Tested Power: 75-84