Training

46 Week 4

DAY 1: ENDURANCE/FREE RIDE DAY 2: PROGRESSIVE 6MIN #3

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.

Warm up for 5 minutes at 2/10 (zone 1). Complete 5 sets of intervals, riding first at 3/10 (zone 2) for 30 seconds, then at 5/10 (zone 3) for 30 seconds. Recover for 3 minutes at 2/10 (zone 1).

Next for your progressive 6 minute efforts. Keeping the intensity at 6/10 (zone 3), ride for 2 minutes at a cadence of 60, followed by 2 minutes at 65, finishing with 2 minutes at 70. Recover for 5 minutes at 2/10 (zone 1). Repeat the progressive 6 minute effort one more time.

Next, free ride for 10 minutes, followed by a 5 minute effort at 7/10 (zone 4).

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

DAY 3: REST DAY DAY 4: SPRINTS #2

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 3 minutes at 2/10 (zone 1). Now complete four sets of sprints, sprinting for 10 seconds at 10/10 (zone 7), recover for 50 seconds at 2/10 (Zone 1). Ride for 3 minutes at 4/10 (zone 2), rest for 2 minutes at 2/10 (zone 1), ride for 5 minutes at 6/10 (zone 3), rest for 3 minutes at 2/10 (zone 1).

Finish with 35 minutes of free riding.

DAY 5: 5x5MIN 100RPM DAY 6: STRENGTH ENDURANCE #2

Warm up for 5 minutes at 2/10 (zone 1). Complete two sprint intervals, riding for 10 seconds at 10/10 (zone 7), followed by 50 seconds rest at 2/10 (zone 1) each time. Recover for 2 minutes at 2/10 (zone 1). Ride for 1 minute at 8/10 (zone 5), 2 minutes at 2/10 (zone 1), 3 minutes at 6/10 (zone 3) and 3 minutes at 2/10 (zone 1).

Now for five efforts. Ride for 5 minutes at 7/10 (zone 4), followed by 3 minutes at 2/10 (zone 1) and repeat.

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

Warm up for 6 minutes from 2/10 to 4/10 (zone 2 to 1). Rest for 1 minute at 2/10 (zone 1). Ride for 1 minute at 8/10 (zone 5). Rest for 2 minutes at 2/10 (zone 1). Ride for 4 minutes at 6/10 (zone 3). Rest for 3 minutes at 2/10 (zone 1).

Now for your first 15 minute strength effort. Ride for 5 minutes at 5/10 (zone 3) at a cadence of 65, then ride for 5 minutes at the same intensity but drop the cadence down to 60 then finishing with 5 minutes at 65 cadence. Recover for 5 minutes at 2/10 (zone 1). Repeat the 15 minute strength effort one more time. Recover for 5 minutes at 2.10 (zone 1).

Finish your workout by riding for 2 minutes at 8/10 (zone 5).

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