Training

Week 12

DAY 1: ENDURANCE/FREE RIDE DAY 2: 6 x 3MIN Vo2 INCREASING

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).

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 five times, slowly increasing the work 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 3: REST DAY DAY 4: CRUISE 3 x 20MIN

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). Rest for 3 minutes at 2/10 (zone 1).

Next we have three intervals. Ride for 20 minutes at 8/10 (mid zone 4). Rest for 3 minutes at 2/10 (zone 1). Ride for 20 minutes at 8/10 (mid zone 4). Rest for 3 minutes at 2/10 (zone 1). Ride for 20 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 5: POWER MAX DAY 6: XX SST 2 x 20MIN

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).

Next we have a 40 minute section of free ride during which you will try to record your peak sprint. Complete three, 3 to 5 seconds maximum effort sprints, and try and space them out with at least 7 minutes between them.

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

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).

Today we have two blocks of intervals.

Ride at 7/10 (low zone 4) for 1 minute 30 seconds. Ride at 8/10 (zone 5) for 30 seconds. Repeat this another nine times.

Rest for 10 minutes at 2/10 (zone 1).

Repeat the interval block again.

Rest for 3 minutes at 2/10 (zone 1).

Cool down for 10 minutes from 5/10 to 2/10 (zone 2 to 1).