Advanced 12-week Cycling Training Plan

Average Weekly Training Hours 12:20
Training Load By Week
Average Weekly Training Hours 12:20
Training Load By Week

This program is for the serious cyclist who wants to make further gains by working on core strength and leg power in the gym combined with interval training and long rides of up to 4 hours.. This periodized training plan has bespoke recovery periods in order to take the maximum gains for the previous loaded training weeks

Sample Day 1
1:00:00
Gym

10 body weight squats
10 forward lunges
10 reverse lunges
10 step ups with 5kg weight each side
15 crunch sit-ups
8 single leg deadlifts
20 heel raises each leg
30 sec Plank
30 sec side-plank (both sides)

Sample Day 2
1:45:00
Intervals

15' easy warm up
7x (3' @  Z5 - 3' easy recovery)
30' @ Z3
15' easy cool down

Sample Day 3
1:30:00
Easy ride

Easy recovery ride

Sample Day 3
1:00:00
Gym

10 body weight squats
10 forward lunges
10 reverse lunges
10 step ups with 5kg weight each side
15 crunch sit-ups
8 single leg deadlifts
20 heel raises each leg
30 sec Plank
30 sec side-plank (both sides)

Sample Day 4
1:45:00
Intervals

15' easy warm up
6x (5' @ Z5 - 5' easy recovery)
2x (3' @ ALL OUT EFFORTS 5' easy recovery)
15' easy cool down

Sample Day 5
1:00:00
Gym

10 body weight squats
10 forward lunges
10 reverse lunges
10 step ups with 5kg weight each side
15 crunch sit-ups
8 single leg deadlifts
20 heel raises each leg
30 sec Plank
30 sec side-plank (both sides)

Sample Day 6
1:20:00
Intervals

15' easy warm up
20x (15"s @ ALL OUT EFFORT - 45" easy recovery)
30' @Z3
15' easy cool down