Training

46 Week 9

DAY 1: ENDURANCE/FREE RIDE DAY 2: 3MIN INCREASING Vo2

A steady 45 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 1 to 2). Free ride for 15 minutes, completing three, 3 minute intervals at 9/10 (zone 5), with 3 minutes recovery between each.

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

DAY 3: REST DAY DAY 4: FTP TEST (SHORT)

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 short variation of the standard FTP test starts off with a 5 minute warmup from 2/10 to 4/10 (zone 1 to 2), a quick leg opening ramp of 20 seconds at each 8/10, 9/10, 10/10 (zones 5, low 6 and high 6), followed by 3 minutes at 3/10 (zone 2). Ride for 3 minutes at 8/10 (zone 5), followed by 2 minutes at 9/10 (zone 6). After a 5 minute rest at 2/10 (zone 1), it’s time to give it your all and go as hard as you can for 20 solid minutes. Pace yourself and try to go as hard as you can sustain for the entire 20 minutes. Cool down for 5 minutes from 2/10 to 1/10 (zone 1).

DAY 5: ENDURANCE/FREE RIDE DAY 6: POWER MAX

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 from 2/10 to 4/10 (zone 1 to 2) for 10 minutes. Rest for 3 minutes at 2/10 (zone 1). Next you have 40 minutes of free ride, including five 3-5 second max effort sprints, with about 7 minutes free ride between each.

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