Training

46 Week 7

DAY 1: ENDURANCE/FREE RIDE DAY 2: PYRAMID CADENCE EFFORTS

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.

The target of today’s pyramid intervals is to ride at a high intensity using the highest cadence you can. Warm up for 10 minutes from 2/10 to 4/10 (zone 1 to 2).

Now to start your pyramid effort. Ride for 60 seconds at 7/10 (zone 4), recover for 60 seconds at 2/10 (zone 1),  ride for 2 minutes at 7/10 (zone 4), recover for 2 minutes at 2/10 (zone 1),  ride for 3 minutes at 7/10 (zone 4), recover for 3 minutes at 2/10 (zone 1).

Now ride for 10 minutes at 4/10 (zone 2), followed by 2 minutes at 2/10 (zone 1). Now, repeat the increasing pyramid effort from before again.

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

DAY 3: REST DAY DAY 4: ANAEROBIC #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.

The aim today is to produce repeatable, high power intervals. Warm up for 10 minutes from 2/10 to 4/10 (zone 1 to 2). Rest for 60 seconds at 2/10 (zone 1).

Now for your first 5 anaerobic intervals. Ride for 35 seconds at 10/10 zone 7, recover for 2 minutes at 2/10 (zone 1), repeat 5 times. Ride for 10 minutes at 5/10 (zone 3). Rest for 1 minute at 2/10 (zone 1).

Now for your second set of intervals. Repeat the set of 5 intervals as before.

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

DAY 5: Vo2 MAX DECLINING 6MIN DAY 6: 20MIN VARIED CADENCE

Today’s session has a pyramid of intervals that decrease in duration. After warming up for 10 minutes from 2/10 to 4/10 (zone 1 to 2), go straight into your intervals.

Starting at 6 minutes and shortening by 30 seconds every work interval, ride at 8/10 (zone 4), followed by 3 minutes rest each time at 2/10 (zone 1). Complete 6 intervals, finishing with a work interval of 3 minutes 30 seconds.

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

Warm up for 3 minutes at 2/10 (zone 1). Complete 10 intervals with 10 seconds at 10/10 (zone 7) followed by 50 seconds rest at 2/10 (zone 1). Ride for 3 minutes at 4/10 (zone 2). Rest for 2 minutes at 2/10 (zone 1).

Now for your first varying cadence 10 minute effort. Ride for 5 minutes at 7/10 (zone 4) at a lower cadence, followed by 5 minutes at 6/10 (zone 3) at a higher cadence. Repeat the two 5 minute intervals again, then rest for 5 minutes at 2/10 (zone 1). Complete two more 10 minute efforts back to back.

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