Training Plan: Race

You are ambitious! You can’t wait to put your race number back on your jersey. In the past few months you have been training hard for your set goals: to beat your personal best in amateur races and bike marathons. Your time budget for training per week is 12 hours.

You can download the following trainingplan on trainingpeaks.com.
Set the 20th April as the start of your training.

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Here you get directly to the training plan on Trainingspeaks.
Find more information to define your training sections here.

10.06.
A1 – IE  (3 x 6 (30s / 30s))
0:55 h
Warm up and ride 3x 6min (30s/30s) intervals with 5min active recovery in between. Continue in A1. Cool-down.

11.06.
Rest day

12.06.
A1
2:00 h
Steady ride in zone A1. It’s ok to ride climbs and hills in A2.

13.06.
Fartlek
2:00 h
Free ride. If you feel good, try to cover all different intensity zones.

14.06.
A1 – S1 (2 x 6 x 6s)
2:00 h After warming-up in A1, perform 6x short and maximal sprints. Continue A1 and repeat the sprint block. Finish in zone A1.

15.06.
Rest day

16.06.
A1 – IE – A2 (3 x 10x (30s / 30s)) + 10min
1:20 hWarm up and ride 3x 10min (30s/30s) intervals with 5min active recovery in between. Finish with 10min A2. Continue in A1. Cool-down.

17.06.
A1 – SE (4x 8min)
1:20 h
After warming up ride 4x8min in SE -zone (40-60rpm). Finish session in A1-zone.

18.06.
Rest day

19.06.
A1 – TH (4 x 6min)
1:30 h
After warming up ride 4x6min in TH-zone in turn with 4min in A1-zone. Finish session in A1-zone.

20.06.
A1 – A2 – HI (3x12min + 9x 30sec)
3:00 h
After warming up, ride 3x 12min A2. Include in each interval 30 seconds HI every 4min. Finish the day in A1.

21.06.
A1-A2
4:00 h
Steady ride in zone A1.Include some climbs in zone A2.

22.06.
Rest day

23.06.
A1 – HI (6 x 3min)
1:30 h
After warming up ride 6x3min in HI zone in turn with 3 min in A1-zone. Finish session in A1-zone.

24.06.
A1 – SE (5x 8min)
1:30h
After warming up ride 5x8min in SE -zone (40-60rpm). Finish session in A1-zone.

25.06.
A1 – 3x Cadence work
1:00 h
Warm-up. Continue in zone A1 and complete 3x pyramides with cadence variation à 30 seconds steps with 60, 70, 80, 90, 100, 110, 100, 90, 80, 70, 60 rpm. Increase the intensity in each pyramide slightly. Finish in A1.

26.06.
A1 – TH (5 x 6min)
2:00 hAfter warming up ride 5x6min in TH-zone in turn with 3min in A1-zone. Finish session in A1-zone.

27.06.
A1 – A2 (2 x 20min)
3:00 h
After warming up, ride 2x 20min in A2-zone in turn with 10min in A1-zone. Afterwards cool-down.

28.06.
A1 -A2
5:00 h
Steady ride in zone A1. It’s ok to ride climbs and hills in A2.

29.06.
Rest day

30.06.
A1 – HI (6 x 3min)
1:30 h
After warming up ride 6x3min in HI zone in turn with 3 min in A1-zone. Finish session in A1-zone.

01.07.
A1
2:00 h
Steady ride in zone A1. It’s ok to ride climbs and hills in A2.

02.07.
A1 – TH (6 x 6min)
2:00 h
After warming up ride 6x6min in TH-zone in turn with 4min in A1-zone. Finish session in A1-zone.

03.07.
Rest day

04.07.
A1 – TH – A2 (2x 10 min o./u. – 15 min)
3:30 h
After warming-up, ride 2 x 10 min TH (over – under: 30s over threshold; 90s below threshold) with 10min recovery A1 in between.Continue with 10min A1 followed by 15min zone A2. Finish with 10min A1.

05.07.
A1-A2
4:00 h
Steady ride in zone A1. Include some climbs in zone A2.

06.07.
Rest day

07.07.
A1 – 3x Cadence work
1:00 h
Warm-up. Continue in zone A1 and complete 3x pyramides with cadence variation à 30 seconds steps with 60, 70, 80, 90, 100, 110, 100, 90, 80, 70, 60 rpm. Increase the intensity in each pyramide slightly. Finish in A1.

08.07.
A1 – TH (3 x 6min)
1:20 h
After warming up ride 3x6min in TH-zone in turn with 4min in A1-zone. Finish session in A1-zone.

09.07.
A1
2:00 h
Steady ride in zone A1. It’s ok to ride climbs and hills in A2.

10.07.
Rest day

11.07.
A1 – TH (4 x 4min)
1:30 h
After warming up ride 4x4min in TH-zone in turn with 4min in A1-zone. Finish session in A1-zone.

12.07.
A1
2:00 h
Steady ride in zone A1. It’s ok to ride climbs and hills in A2.

13.07.
Rest day

14.07.
A1 – TH (4 x 90sec)
0:45 h
After warming up ride 4×90 sec in TH-zone in turn with 3 min in A1-zone. Finish the ride in A1 zone. 15.07.

FTP test
1:15 h
Follow the warm-up program with short ramps and a 5min activation effort at your estimated FTP target value. 10min easy A1 zone followed by the 20min test. Try to achieve the highest possible power output over the 20min. Pace steadily! Cool-down.