12 Week Intermediate Threshold Focus Biking Program

Average Weekly Training Hours 03:56
Training Load By Week
Average Weekly Training Hours 03:56
Training Load By Week

This twelve week cycling program is perfect for the biker or triathlete looking to increase the speed and efficiency. The 12 week program could be used in the off season or in season depending on when you need to focus on your threshold power (60 minute best effort). Most of the week day rides are right around 60 minutes with the weekend ride ranging from 1:20 to 1:45.

This program can be catered towards sprint, olympic, 70.3, or 140.6 athletes. Contact justinroeder@yahoo.com with any questions!

Sample Day 1
1:00:00
Zone 2 Cadence Ladder

Warm Up:
5 minute zone 1 @ 85-95 rpm
10 minute zone 2 @ 85-105 rpm
5 x (1 minute zone 4 with 2 minute zone 1)
5 minute zone 2

Main Set:
5 minute zone 2 @ 95 rpm
5 minute zone 2 @ 100 rpm
5 minute zone 2 @ 105 rpm
5 minute zone 2 @ 110 rpm

Cool Down:
10 minute zone 1

Again, if you have time I highly recommend riding zone 2 for an extra 15-30 minutes.

Sample Day 8
1:00:00
Zone 2 Cadence Pyramid

Warm Up:
5 minute zone 1 @ 85-95 rpm
10 minute zone 2 @ 85-105 rpm
5 x (1 minute zone 4 with 1 minute zone 1)
5 minute zone 2

Main Set
5 minute zone 2 @ 85- 95 rpm
10 minute zone 2 @ 105-110 rpm
5 minute zone 2 @ 90-95 rpm

Cool Down:
10 minute zone 1

Sample Day 15
1:00:00
Cadence Rollercoaster

Warm Up:
5 minute zone 1 @ 85-95 rpm
10 minute zone 2 @ 85-105 rpm
5 x (1 minute bottom zone 5 with 1 minute zone 1)
5 minute zone 2

Main Set:
5 minute zone 2 @ 90-95 rpm
5 minute zone 2 @ 105-110 rpm
5 minute zone 2 @ 90-95 rpm
5 minute zone 2 @ 110-115 rpm

Cool Down:
10 minute zone 1

Sample Day 22
1:00:00
Zone 2 / Zone 3 Cadence High Low Switchbacks

Warm Up:
5 minute zone 1 @ 85-95 rpm
10 minute zone 2 @ 85-105 rpm
5 x (1 minute zone 4 with 1 minute zone 1)
5 minute zone 2

Main Set
5 minute zone 2 @ 90-100 rpm
5 minute zone 3 @ 60-65 rpm
5 minute zone 2 @ 90-100 rpm
5 minute zone 3 @ 55-60 rpm

Cool Down:
10 minute zone 1

Sample Day 29
1:00:00
5 - 5 - 5 - 5 Cadence Switchbacks with zone 2 and zone 3

Warm Up:
5 minute zone 1 @ 85-95 rpm
10 minute zone 2 @ 85-105 rpm
5 x (1 minute zone 4 with 1 minute zone 1)
5 minute zone 2

Main Set
5 minute zone 3 @ 90-95 rpm
5 minute zone 4 @ 95-100 rpm
5 minute zone 3 @ 90-95 rpm
5 minute zone 4 @ 95-100 rpm

Cool Down:
10 minute zone 1

Sample Day 36
0:50:00
Recovery ride with cadence focus

Warm Up:
5 minute zone 1 @ 85-95 rpm
10 minute zone 2 @ 85-105 rpm
5 x (1 minute zone 4 with 1 minute zone 1)
5 minute zone 2 @ 85-95 rpm
5 minutes zone 2 @ 95-105 rpm
5 minutes zone 2 @ 105-115 rpm

Cool Down:
10 minute zone 1

Sample Day 43
0:55:00
5 x 1 minute cadence efforts

Warm Up:
5 minute zone 1 @ 85-95 rpm
10 minute zone 2 @ 85-105 rpm
5 x (1 minute zone 4 with 1 minute zone 1)
5 minute zone 2

Main Set
5 x 1 minute zone 2 cadence @ 105-120 followed by 1 minute zone 2 cadence of your choice

Cool Down:
10 minute zone 1

Justin Roeder, USAT Level 1 Coach
|
Roeder Multisport: Running and Triathlon Coaching

USA Triathlon Certified Coach
Former USA Triathlon Elite ITU Athlete

I specialize in working with swimming, cycling, & running athletes looking to focus on biomechanics, heart rate, power based training, & annual training periodization.

All training training programs can be customized around athletes time and schedule. Communication between athlete and coach is suggested for best results!