4 Week Endurance Cycle

Average Weekly Training Hours 08:38
Training Load By Week
Average Weekly Training Hours 08:38
Training Load By Week
Sample Day 1
1:30:00
endruance

Constant riding in zones 1 and 2
Aim to pick out a hill (350-600ft) every 20-30 minutes and ride at FTP (top of zone 4) up each hill. Look for hills around 5-8 minutes long.

Sample Day 2
0:30:00
Recovery ride

Very easy spinning. Zone 1 the whole ride

Sample Day 3
1:10:00
Threshold power

10 mins - zone 1 5 mins - zone 2 {2 mins zone 4 > 1 mins zone 5} 10 minutes - zone 2 {3 minutes zone 4 > 1 mins zone 5} 10 mins zone 2 {4 mins zone 4 > 1 mins zone 5} 10 mins zone 2 {5 mins zone 4 > 1 mins zone 5} 10 mins zone 2

Sample Day 4
0:30:00
Recovery ride

Very easy spinning. Zone 1 the whole ride

Sample Day 6
2:30:00
endruance

Constant riding in zones 1 and 2
Aim to pick out a hill every 20-30 minutes > Ride at FTP (top of zone 4) up each hill. Look for hills around 5-8 minutes long.

Sample Day 7
2:00:00
Road Ride 1

Easy ride in zones 1 and 2. Focus on heart rate when climbing uphill as this is where it tends to spike

Sample Day 8
1:30:00
endruance

Constant riding in zones 1 and 2
Aim to pick out a hill every 20-30 minutes > Ride at FTP (top of zone 4) up each hill. Look for hills around 5-8 minutes long.