Training

Week 7

DAY 1: ENDURANCE/FREE RIDE DAY 2: CRUISE 3 x 9MIN

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

Rest at 2/10 (zone 1) for 3 minutes, then we start the first of three intervals. Ride at 8/10 (zone 4) for 9 minutes, rest at 2/10 (zone 1) for 2 minutes, and repeat two more times.

Now we have a period of free ride for 40 minutes, aiming to keep between 3/10 and 6/10 (zone 2 to 3). If you are short on time today, it is fine to cut this portion short. Warm down for 10 minutes from 5/10 to 2/10 (zone 3 to 1), again spending 60 seconds at steadily decreasing intensities.

DAY 3: REST DAY DAY 4: EXPLOSIVE SST #1

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).

Ride for 15 seconds at 10/10 (zone 7), then rest for 30 seconds at 2/10 (zone 1), ride for 15 seconds at 10/10 (zone 7), then rest for 30 seconds at 2/10 (zone 1), then ride for 15 seconds at 10/10 (zone 7). Go straight into 15 minutes at 6/10 (high zone 3). Repeat this one more time after a 10 minute rest at 2/10 (zone 1). Then rest for 5 minutes at 2/10 (zone 1).

Free ride for 40 minutes, keeping between 3/10 and 6/10 (zone 2 to 3). Skip this if you are short on time.

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

Ride at 6/10 (mid/high zone 3) for 20 minutes. Rest for 5 minutes at 2/10 (zone 1), then repeat the 20 minute interval. Recover for 5 minutes again.

Next, free ride for 40 minutes. Aim to keep between 3/10 to 6/10 (zone 2 to 3). Remember, if you are short of time, you can cut out this free ride section.

Cool down at 1/10 (zone 1) for 10 minutes.