Training

46 Week 2

DAY 1: ENDURANCE/FREE RIDE DAY 2: 15MIN VARIED TEMPO #1

A steady 50 minute endurance ride today. Ride as you feel aiming to keep effort between 3/10 and 6/10 (zones 2 and 3).

Don't forget it's fine to miss a day if you have to. Just move onto the next planned session.

Ride for 3 minutes at 2/10 (zone 1). Complete 4 intervals of 10/10 (zone 7) for 10 seconds, followed by 50 seconds rest at 2/10 (zone 1). Then we have a short 3 minute block at 4/10 (zone 2) followed by 2 minutes recovery at 2/10 (zone 1). Ride at 6/10 (zone 3) for 5 minutes, recover for 3 minutes at 2/10 (zone 1).

Now for your first varied temp block. Ride for 5 minutes at 6/10 (high zone 3), followed by 5 minutes at 5/10 (low zone 3), followed by 5 minutes at 6/10 (high zone 3). Recover for 5 minutes at 2/10 (zone 1). Now for the second varied tempo block. Ride for 5 minutes at 5/10 (low zone 3), followed by 5 minutes at 5/10 (mid zone 3), finishing with 5 minutes at 6/10 (high zone 3).

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

DAY 3: REST DAY DAY 4: CRUISE INTERVALS #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 from 2/10 to 4/10 (zone 1 to 2) for 7 minutes. Recover at 2/10 (zone 1) for 1 minute. Ride for 5 minutes at 5/10 (zone 3). Recover for 3 minutes at 2/10 (zone 1). Now for the first of your three cruiser intervals. Ride for 6 minutes at 8/10 (high zone 4), recover for 2 minutes at 2/10 (zone 1). Repeat the 6 minute interval and 2 minute rest, lowering the intensity very slightly to 7/10 (mid zone 4). Repeat one more time at 7/10 (low zone 4).

After 2 minutes recovery, cool down from 4/10 to 2/10 (zone 2 to 1) for 10 minutes.

DAY 5: ENDURANCE + 4x1MIN DAY 6: 3 & 1's #1

Today we aim to complete three maximum effort 1 minute intervals during 32 minutes total of free riding. Lasting 53 minutes in total, warm up for 6 minutes, from 2/10 to 4/10 (zone 1 to 2), then rest for 1 minute at 2/10 (zone 1). Ride for 1 minute at 8/10 (zone 5), recover for two minutes at 3/10 (zone 2), ride for 4 minutes at 6/10 (zone 3) and recover for 3 minutes at 2/10 (zone 1).

Next, complete 32 minutes of free ride and include four 1 minute efforts where you ride as hard as you can for the whole minute, then complete another 4 minutes of free ride. Finish by warming down for 5 minutes from 4/10 to 2/10 (zone 2 to 1).

Warm up for 3 minutes at 2/10 (zone 1). Ride for 1 minute at 4/10 (zone 2), recover for 1 minute at 2/10 (zone 1), then repeat. Increase the intensity to 6/10 (zone 3) and repeat for another two intervals. Recover for 3 minutes at 2/10 (zone 1).

Now for the first set of 3&1s. Ride for 3 minutes at 6/10 (zone 3), recover for 1 minute at 3/10 (zone 2). Repeat two more times. Recover for 5 minutes at 2/10 (zone 1). Repeat the three 3&1s again.

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