Training

46 Week 5

DAY 1: ENDURANCE/FREE RIDE DAY 2: EXTENSIVE ANAEROBIC #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.

Warm up for 10 minutes from 2/10 to 4/10 (zone 2 to 1). Rest for 2 minutes at 2/10 (zone 1). Today we are working on extensive anaerobic intervals. For each interval, ride for 2 minutes 30 seconds at 10/10 (zone 6), followed by 10 minutes at 4/10 (zone 2).

Complete three intervals, then cool down from 4/10 to 2/10 (zone 2 to 1) for 5 minutes.

DAY 3: REST DAY DAY 4: CLIMBING THRESHOLD #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.

Today’s session is all about riding uphill. Try to use a climbing cadence and riding position. Warm up for 10 minutes from 2/10 to 4/10 (zone 1 to 2).

Now complete some climbing intervals. Ride for 5 minutes at 7/10 (zone 4), recover for 3 minutes at 2/10 (zone 2), and repeat three more times.

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

DAY 5: ENDURANCE + 4x1MIN DAY 6: Vo2 MAX INCREASE #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).

Today's session simulates the demands of climbing at a Vo2 Max intensity, by targeting a lower cadence. Warm up for 7 minutes from 2/10 to 4/10 (zone 2 to 1). Ride for 5 minutes at 7/10 (zone 4). Rest for 5 minutes at 2/10 (zone 1).

Now complete 5 intervals at 8/10 zone 5, starting at a duration of 4 minutes and increasing by 30 seconds every interval up to 6 minutes, with 3 minutes of rest at 2/10 (zone 1) in between.

Cool down for 6 minutes from 4/10 to 2/10 (zone 2 to 1).