BSX Athletics: Intermediate Cycling Maintenance - 3.5 to 6.5 Hours per Week

Average Weekly Training Hours 04:52
Training Load By Week
Average Weekly Training Hours 04:52
Training Load By Week

The Intermediate Cycling Maintenance Plan is intended for cyclists seeking to begin the process of building their fitness after a break from structured training, whether the break consists in an off-season rest period, is imposed by injury, or has some other cause or rationale. The plan is 12 weeks long and features five workouts per week. Weeks 4, 8, and 12 are recovery weeks and include lactate threshold tests to measure your progress and recalculate your training zones. Be sure to take an LT test right before you start the plan as well. It is strongly recommended that you supplement your aerobic training with a functional strength training program during this period.

Unlike other BSX Athletics/Matt Fitzgerald training plans that culminate in a race at a specific distance, the Intermediate Cycling Maintenance Plan need not be followed all the way through. Feel free to abandon it whenever you are ready to start Week 1 of a race-focused training plan. Note that this plan is suitable as preparatory training for training plans that target any race distance. You should be able to ride comfortably for at least 45 minutes before you start it.

Sample Day 1
0:45:00
Easy Ride with Drills 45

Warm up with 5 minutes of easy spinning in Zone 1. Then ride for 40 minutes at a base intensity of Zone 2 and sprinkle the drills described in the Pre-activity comments section throughout this segment.

Sample Day 2
0:30:00
Easy Ride 30

Warm up with 5 minutes of easy spinning in Zone 1. Then ride for 25 minutes in Zone 2.

Sample Day 3
0:45:00
Fast Finish Ride 45 (1)

Warm up with 5 minutes of easy spinning in Zone 1. Then ride for 39 minutes in Zone 2. Finally, ride for 1 minute in Zone 4.

Sample Day 5
1:00:00
Carb-Fasted Long Ride 60

Warm up with 5 minutes of easy spinning in Zone 1. Then ride for 55 minutes in Zone 2.

Sample Day 6
0:30:00
Easy Ride 30

Warm up with 5 minutes of easy spinning in Zone 1. Then ride for 25 minutes in Zone 2.

Sample Day 8
0:50:00
Easy Ride with Drills 50

Warm up with 5 minutes of easy spinning in Zone 1. Then ride for 45 minutes at a base intensity of Zone 2 and sprinkle the drills described in the Pre-activity comments section throughout this segment.

Sample Day 9
0:35:00
Easy Ride 35

Warm up with 5 minutes of easy spinning in Zone 1. Then ride for 30 minutes in Zone 2.