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12 Weeks to Your Best 10km with Cycling Cross Training (Competitive) (HR, RPE & Cycle Power)

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12 Weeks to Your Best 10km with Cycling Cross Training (Competitive) (HR, RPE & Cycle Power)

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Cindy Schwulst

Length

12 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

This 12-week training plan includes 8 sessions per week. (4 running sessions, 2 cycling sessions and 2 body weight, strength sessions per week.)

It involves 6hours 30min to 7hours 30min of training per week and 1 rest day per week.

Running Sessions vary from 40min - 60min

Cycle Sessions are 1hour interval sessions.

Interval sessions on the bike are designed for an indoor trainer with power. It is possible to do these sessions outside, but a power meter on your bike will then be required.

Cycling is great cross training for running - improving cardiovascular fitness, strength and reduces your chance of injury.

Dynamic Running Warm Up Exercises with Videos are included to prevent injury and make sure you get the most out of your sessions.

Home Strength Sessions are 45min, and include videos of the exercises. Gym access not required.

Stretching and Foam Rolling Videos are also included to optimise recovery.

This structured training plan uses Heart Rate, Rate of Perceived Exertion (RPE) and Power on the bike.

A two week taper in the training plan insures that you are fresh and fast on race day.

This plan is designed to get you in great shape for a 10km Race.

How it Works

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Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
03:03:00 01:00:00
Strength x2
01:15:00 00:45:00
Bike x2
01:54:00 01:04:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
03:03:00 01:00:00
Strength
01:15:00 00:45:00
Bike
01:54:00 01:04:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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