Training

46 Week 6

DAY 1: ENDURANCE/FREE RIDE DAY 2: CLIMBING THRESHOLD #2

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.

Today’s session simulates the demands of extended climbing. 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 8 minutes at 8/10 (high zone 4), recover for 3 minutes at 2/10 (zone 2), and repeat three more times.

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

DAY 3: REST DAY DAY 4: THROUGH THE ZONES #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 from 2/10 to 4/10 (zone 1 to 2). Ride for 10 minutes at 6/10 (zone 3). Rest for 5 minutes at 2/10 (zone 1). Now for your first 10 minute tempo effort, progressing through zones 3 4 and 6. Ride for 6 minutes at 6/10 (zone 3), followed by 3 minutes at 8/10 (zone 4), finishing with 60 seconds at 10/10 (zone 6).

Recover for 5 minutes at 2/10 (zone 1), then repeat the 10 minute tempo interval.

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

DAY 5: Vo2 MAX CLIMBING DAY 6: ENDURANCE/FREE RIDE

Today is a high intensity climbing focused session. Warm up for 5 minutes from 2/10 to 4/10 (zone 1 to 2). Ride for 5 minutes at 8/10 (zone 4), recover for 5 minutes at 2/10 (zone 1).

Now for three 3 minute intervals, each at 9/10 (zone 5), followed by 3 minutes rest at 2/10 (zone 1). Rest for 2 minutes at 2/10 (zone 1).

Now for another set three of intervals, this time for 2 minutes at 9/10 (zone 5), with 4 minutes of rest at 2/10 (zone 1) after each.

Cool down for 7 minutes from 4/10 to 2/10 (zone 2 to 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.