Training

Week 15

DAY 1: ENDURANCE/FREE RIDE DAY 2: ANAEROBIC INTENSIVE x 4

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 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 30 seconds at 10/10 (zone 6). Recover for 2 minutes at 2/10 (zone 1). Repeat this three more times.

Free ride for 30 minutes at 3/10 to 6/10 (zone 2 to 3).

Ride for 30 seconds at 10/10 (zone 6). Recover for 2 minutes at 2/10 (zone 1). Repeat three more times.

Ride at 4/10 (zone 2) for 60 seconds, recover at 2/10 (zone 1) for 2 minutes.

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

DAY 3: REST DAY DAY 4: FTP TEST (SHORT)

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.

Let’s see how much you have improved over the last 14 weeks! Warm up from 1/10 to 4/10 (zone 1 to 2) for 5 minutes. Next we have a couple of ramps to get the blood pumping before your 20 minute effort. Ride at 6/10 (zone 3) for 20 seconds, 8/10 (zone 5) for 20 seconds, 10/10 (zone 6) for 20 seconds.

Recover at 3/10 (zone 2) for 3 minutes. Ride at 8/10 (zone 5) for 3 minutes, 9/10 for 2 minutes, then rest at 2/10 (zone 1) for 6 minutes. Now for the test. Ride as hard as you can for 20 minutes. Cool down from 2/10 to 1/10 (zone 1) for 5 minutes.

DAY 5: MAX AEROBIC x 3 DAY 6: XX SST 2 x 30MIN

Warm up 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 5 minutes at 9/10 (mid zone 5), rest for 5 minutes at 2/10 (zone 1). Ride for 5 minutes at 8/10 (zone 5), rest for 5 minutes, ride for 5 minutes at 8/10 (low zone 5), rest for 5 minutes at 2/10 (zone 1).

Free ride for 15 minutes.

Repeat the interval block from before one more time.

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