Training

Week 4

DAY 1: ENDURANCE/FREE RIDE DAY 2: POWER SURGES #2

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.

Today’s workout starts with three 10 minute blocks of intervals with 5 minutes of recovery between them, building on the power surges workout you have done before.

Start your warm up with 3 minutes at 2/10 (zone 1). Then, ride for 1 minute at 7/10 (zone 4), recover for 1 minute at 3/10 (zone 2) and repeat. Next, ride at 3/10 (zone 2) for 1 minute, increase to 4/10 (zone 2) for 2 more minutes.

Each block has 10 power surge intervals. Ride for 15 seconds at 10/10 (zone 6). Recover for 45 seconds at 2/10 (zone 1). Repeat 10 times. Rest for 5 minutes between each block at 2/10 (zone 1). Complete two more blocks of intervals.

Lastly, 10 minutes at 4/10 (zone 2) with four, 10 second, maximum effort sprints, approximately 2 minutes apart.

Finish with a 5 minute cool down from 4/10 to 2/10 (zone 2 to 1).

DAY 3: REST DAY DAY 4: SUB-THRESHOLD #4

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.

Today is the fourth sub-threshold session, building on previous weeks.

Warm up from 2/10 to 4/10 (zone 1 to 2) for 10 minutes and include 3 x 6 second high cadence/low power sprints.

Next, ride for 1 minute at 6/10 (zone 3). Aim for high cadence, low power. recover for 1 minute at 2/10 (zone 1). Repeat five times. Recover at 2/10 (zone 1) for 2 minutes.

Next we have two sub-threshold intervals. Ride at 7/10 (zone 4) for 20 minutes. Recover at 2/10 (zone 1) for 5 minutes, then repeat but with 3 minutes recovery this time.

Lastly, five more 1 minute, high cadence - low power intervals, this time 8/10 (zone 5), again with 1 minute rests between.

Cool down from 4/10 to 2/10 (zone 2 to 1).

DAY 5: ANAEROBIC CAPACITY MAINTENANCE #4 DAY 6: SEASON BASE #3

Today’s AC Maintenance has three main structures. Start with a warm up from 2/10 to 4/10 (zone 1 to 2) for 10 minutes and include 3 x 6 second high cadence/low power sprints.

Starting with a set of eight high intensity intervals, ride for 1 minute at 10/10 (zone 6), with 1 minute 15 seconds recovery in between. Rest for 10 minutes and repeat the same again. To finish, a 10 minute tempo ride at 6/10 (zone 3).

Cool down from 4/10 to 2/10 (zone 2 to 1) for 5 minutes.

To begin with ride at 2/10 (zone 1) for 5 minutes. Increase to 5/10 (zone 3) for 1 minute and recover at 2/10 (zone 1) for 1 minute. Increase to 5/10 (zone 3) for 1 minute and recover at 3/10 (zone 2) for 2 minutes.

Now for some threshold efforts. Ride for 6 minutes at 8/10 (zone 4). Recover for 2 minutes at 2/10 (zone 1). Repeat four times.

Ride at 2/10 (zone 1) for 3 minutes. Now for a tempo interval. Ride for 20 minutes at 5/10 (zone 3). Recover for 1 minute at 2/10 (zone 1).

Cool down from 4/10 to 2/10 for 5 minutes.