Training

46 Week 8

DAY 1: ANAEROBIC #2 DAY 2: PROGRESSIVE 11MIN CLIMB

Building on last week’s session, 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 4 anaerobic intervals. Ride for 45 seconds at 10/10 zone 7, recover for 2 minutes at 2/10 (zone 1), repeat 4 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 4 intervals as before.

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

Three climbs of 11 minutes in duration today, but each one is climbed using a different cadence. 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 climb. Ride for 6 minutes at 5/10 (zone 3), 4 minutes at 7/10 (zone 4) and 60 seconds at 8/10 (zone 4). Rest for 5 minutes at 2/10 (zone 1). Repeat another two 11 minute climbs, again with 5 minutes rest in between.

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

DAY 3: REST DAY DAY 4: ENDURANCE/FREE RIDE

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.

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.

DAY 5: HIGH INTENSITY/5MIN DAY 6: TEMPO CLIMBING

Today’s high intensity efforts focus on the ability to produce anaerobic power. The intervals simulate the demands of flat, fast efforts, as well as climbing efforts with a lower cadence.

Warm up for 10 minutes from 2/10 to 4/10 (zone 1 to 2). Ride for 5 minutes at 8/10 (zone 4), followed by 90 seconds at 10/10 (zone 6). Rest for 5 minutes at 2/10 (zone 1).

Next we start five intervals, ride for 20 seconds at 10/10 (zone 7), then 40 seconds at 7/10 (zone 4). Once you have completed five, rest for 5 minutes at 2/10 (zone 1).

Again, ride for 5 minutes at 8/10 (zone 4), followed by 90 seconds at 10/10 (zone 6). Rest for 5 minutes at 2/10 (zone 1) then complete five more intervals, 20 seconds at 10/10 (zone 7), 40 seconds at 7/10 (zone 4).

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

This tempo climbing workout simulates long climbs that require an increase in power as the effort goes on. Each tempo interval finishes with an above threshold effort.

Warm up for 10 minutes from 2/10 to 4/10 (zone 1 to 2). Ride for 20 minutes, steadily increasing the power every four minutes from 5/10 (low zone 3) to 6/10 (high zone 3), followed by a 30 second sprint at 10/10 (zone 7). Recover for 5 minutes at 2/10 (zone 1). Ride for 15 minutes, increasing the power every 3 minutes from 5/10 (low zone 3) to 6/10 (high zone 3), followed by 5 minutes at 8/10 (high zone 4).

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