Your 3-day Best Plan : Advanced

Average Weekly Training Hours 05:53
Training Load By Week
Average Weekly Training Hours 05:53
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 Advanced Plan is intended for competitive minded riders with significant cycling experience looking to looking to take their performance to the next level. It will have you riding five to seven hours each week.

Sample Day 2
1:19:59
3 x 10min 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
1:19:59
4 x 5min Brisk, 3min RBI

RPE 1-10: 8 of 10

Breathing: Short & rhythmic

% FT Heart Rate: 75-80

% Field Tested Power: 85-90

Sample Day 6
2:30:00
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 9
1:30:00
3 x 12min Tempo, 6min 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, 3min RBI

RPE 1-10: 8 of 10

Breathing: Short & rhythmic

% FT Heart Rate: 75-80

% Field Tested Power: 85-90

Sample Day 13
2:45:00
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
3 x 15min Tempo, 8min RBI

RPE 1-10: 7 of 10

Breathing: Slightly labored

% FT Heart Rate: 70-75

% Field Tested Power: 75-84