Training

Week 10

DAY 1: ENDURANCE/FREE RIDE DAY 2: CRUISE 2 x 25MINS

Today is a steady 45 minute endurance ride. Try to maintain a constant effort somewhere between 3/10 to 6/10, or power zones 2 to 3.

Don’t forget, it’s fine to miss a day if you have to. Just skip one when you need to and move on to the next planned session.

Warm up for 10 minutes, building the intensity in blocks of 60 seconds from 2/10 to 5/10 (zone 1 to 3). Rest for 3 minutes at 2/10 (zone 1).

Next we have two, longer intervals. Ride for 25 minutes at 8/10 (mid zone 4).

Rest for 3 minutes at 2/10 (zone 1). Ride for 25 minutes at 7/10 (low zone 4). Rest for 2 minutes.

Cool down for 10 minutes from 5/10 to 2/10 (zone 3 to 1) steadily decreasing the intensity every 60 seconds.

DAY 3: REST DAY DAY 4: 4 x 3MIN Vo2 INCREASING

Rest Day. If you feel like training then feel free to go for a ride or do some cross-training, but keep it nice and easy.

Warm up for 10 minutes, building the intensity in blocks of 60 seconds from 2/10 to 5/10 (zone 1 to 3).

Free ride for 40 minutes. Aim to keep between 3/10 to 6/10 (zone 2 to 3). Rest for 3 minutes at 2/10 (zone 1).

Now we start some harder intervals. Ride for 3 minutes at 8/10 (zone 5). Rest for 3 minutes at 2/10 (zone 1). Repeat another three times, slowly increasing the interval to a 9/10 (high zone 5).

Cool down for 10 minutes from 5/10 to 2/10 (zone 3 to 1) steadily decreasing the intensity every 60 seconds.

DAY 5: EXPLOSIVE SST #3 DAY 6: TEMPO 1 x 60MIN

Warm up for 10 minutes, increasing the intensity in blocks of 60 seconds from 2/10 to 5/10 (zone 1 to 3). Rest for 3 minutes at 2/10 (zone 1).

Next we have some short, sharp, explosive intervals going straight into 20 minutes of moderately hard riding. Ride for 15 seconds at 10/10 (zone 7). Recover for 30 seconds at 2/10 (zone 1). Repeat one more time. Then, do a third 15 second interval, but follow it immediately by 20 minutes at 6/10 (high zone 3). Rest for 10 minutes at 2/10 (zone 1). Repeat this one more time, but shorten your recovery to 5 minutes after the third one and then cool down for 10 minutes from 5/10 to 2/10 (zone 2 to 1).

Warm up for 10 minutes, increasing the intensity in blocks of 60 seconds from 2/10 to 5/10 (zone 1 to 3). Rest for 3 minutes at 2/10 (zone 1). Rest for 3 minutes at 2/10 (zone 1).

Ride at 6/10 (mid/high zone 3) for 60 minutes.

Rest for 3 minutes at 2/10 (zone 1). Cool down for 10 minutes from 5/10 to 2/10 (zone 3 to 1) steadily decreasing the intensity every 60 seconds.