Training

Week 13

DAY 1: ENDURANCE/FREE RIDE DAY 2: EXTENSIVE ANAEROBIC x 6

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.

To begin your warm up, ride for 5 minutes at 2/10 (zone 1). Then, ride for 5 minutes increasing your intensity every 60 seconds from 2/10 to 4/10 (zone 1 to 2). Rest for 2 minutes at 2/10 (zone 1).

Ride for 45 seconds at 10/10 (zone 6). Recover for 5 minutes at 2/10 (zone 1). Repeat this five more times.

Cool down for 10 minutes from 5/10 to 2/10 (zone 3 to 1).

DAY 3: REST DAY DAY 4: POWER MAX

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, 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.

DAY 5: SST 3 x 20MIN INTENSIVE AEROBIC x 4

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 two more times. Then, do a third 15 second interval, but follow it immediately by 20 minutes at 6/10 (high zone 3). Rest for 5 minutes at 2/10 (zone 1). Repeat this two more times.

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

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 four intervals.

Ride for 11 minutes at 8/10 (high zone 4). Rest for 5 minutes at 2/10 (zone 1).

Ride for 11 minutes at 8/10 (mid zone 4). Rest for 5 minutes at 2/10 (zone 1).

Ride for 11 minutes at 7/10 (mid zone 4). Rest for 5 minutes at 2/10 (zone 1).

Ride for 11 minutes at 7/10 (low zone 4). Rest for 5 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.