202 1 TRA I N IN G P LA N BEG IN N E R 1

Warm-up Main set Recovery between efforts, unless otherwise stated Cool-down

WEEK MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY TOTAL

AEROBIC RIDE AEROBIC RIDE ENDURANCE RIDE

Duration: 0:45:00 CROSS TRAINING Duration: 0:45:00 CROSS TRAINING Duration: 1:30:00

1
Duration: 1:00:00 Duration: 1:00:00
10min @ Z1
REST DAY 5min @ Z1
CHOOSE FROM:
5min @ Z1
REST DAY CHOOSE FROM:
1hr 10min @ Z2
35min @ Z2 Gym; circuits; jog/walk; 35min @ Z2 Gym; circuits; jog/walk;
swimming; pilates/yoga swimming; pilates/yoga 10min @ Z1
5min @ Z2 5min @ Z2

AEROBIC RIDE AEROBIC RIDE ENDURANCE RIDE

Duration: 1:00:00 CROSS TRAINING Duration: 1:00:00 CROSS TRAINING Duration :1:45:00

2
Duration: 1:00:00 Duration: 1:00:00
10min @ Z1
REST DAY 5min @ Z1
CHOOSE FROM:
5min @ Z1
REST DAY CHOOSE FROM:
1hr 25min @ Z2
50min @ Z2 Gym; circuits; jog/walk; 50min @ Z2 Gym; circuits; jog/walk;
swimming; pilates/yoga swimming; pilates/yoga 10min @ Z1
5min @ Z2 5min @ Z2

TEMPO RIDE AEROBIC RIDE ENDURANCE RIDE

Duration: 1:00:00 CROSS TRAINING Duration: 1:00:00 CROSS TRAINING Duration : 2:00:00

3
Duration: 1:00:00 Duration: 1:00:00
REST DAY 10min @ Z1
CHOOSE FROM:
5min @ Z1
REST DAY CHOOSE FROM:
10min @ Z1
45min @ Z3 Gym; circuits; jog/walk; 50min @ Z2 Gym; circuits; jog/walk; 1hr 40min @ Z2
swimming; pilates/yoga swimming; pilates/yoga
5min @ Z1 5min @ Z2 10min @ Z1

TEMPO RIDE TEMPO RIDE ENDURANCE RIDE

Duration: 1:00:00 CROSS TRAINING Duration: 1:00:00 Duration : 2:15:00

4
Duration: 1:00:00
REST DAY REST DAY 10min @ Z1
CHOOSE FROM:
10min @ Z1
REST DAY 10min @ Z1
45min @ Z3 Gym; circuits; jog/walk; 45min @ Z3 1hr 55min @ Z2
swimming; pilates/yoga
5min @ Z1 5min @ Z1 10min @ Z1

TEMPO RIDE TEMPO RIDE ENDURANCE RIDE ENDURANCE RIDE

Duration: 1:00:00 CROSS TRAINING Duration: 1:00:00 Duration :1:30:00 Duration : 2:15:00

5
Duration: 1:00:00
REST DAY 10min @ Z1
CHOOSE FROM:
10min @ Z1
REST DAY 10min @ Z1 1min @ Z1
45min @ Z3 Gym; circuits; jog/walk; 45min @ Z3 1hr 10min @ Z2 1hr 55min @ Z2
swimming; pilates/yoga
5min @ Z1 5min @ Z1 10min @ Z1 10min @ Z1
 202 1 TRA I N IN G P LA N BEG IN N E R 2
Warm-up Main set Recovery between efforts, unless otherwise stated Cool-down

WEEK MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY TOTAL

AEROBIC RIDE SWEET SPOT BLOCKS CROSS TRAINING ENDURANCE RIDE ENDURANCE RIDE

6
Duration: 1:00:00 Duration: 1:06:00 Duration: 1:00:00 Duration:1:45:00 Duration: 2:15:00
REST DAY 5min @ Z1 15min @ Z1 CHOOSE FROM: REST DAY 10min @ Z1 10min @ Z1
Gym; circuits; jog/walk;
50min @ Z2 4x 5min @ sweetspot swimming; pilates/yoga 1hr 25min @ Z2 1hr 55mn @ Z2

HIG CADENCE DRILLS SWEET SPOT BLOCKS ENDURANCE RIDE ENDURANCE RIDE
Duration 1:05:00 Duration: 1:06:00 Duration: 2:15:00 Duration: 2:15:00
CROSS TRAINING

7
15min @ Z1/2 Duration: 1:00:00 15min @ Z1 10min @ Z1 10min @ Z1
REST DAY 8x 1min high cadence @ Z5 CHOOSE FROM: 4x 5min @ sweetspot REST DAY 1hr 55min @ Z2 1hr 55min @ Z2
Gym; circuits; jog/walk;
4min @ Z1 swimming; pilates/yoga 7min @ Z1 10min @ Z1 10min @ Z1
10min @ Z1 10min @ Z1

SWEET SPOT BLOCKS HIGH CADENCE

Duration: 1:18:00 INTERVALS ENDURANCE RIDE
CROSS TRAINING Duration 1:05:00 Duration: 2:45:00

8
15min @ Z1 Duration: 1:00:00
15min @ Z1
REST DAY REST DAY 5x 5min @ sweetspot CHOOSE FROM:
8x 1min high cadence @ Z5
REST DAY 10min @ Z1
Gym; circuits; jog/walk; 2hr 25min @ Z2
7min @ Z1 swimming; pilates/yoga 4min @ Z1 10min @ Z1
10min @Z1 10min @Z1

SWEET SPOT BLOCKS HIGH CADENCE

Duration: 1:21:00 INTERVALS
Duration 1:15:00 ENDURANCE RIDE ENDURANCE RIDE
15min @ Z1 CROSS TRAINING Duration: 2:15:00 Duration: 2:45:00

9
Duration: 1:00:00 15min @ Z1
REST DAY 4x 8min @ sweetspot CHOOSE FROM: 50min inc. 10min @ Z5 REST DAY 10min @ Z1 10min @ Z1

8min @ Z1 Gym; circuits; jog/walk; high cadence 1hr 55min @ Z2 2hr 25hr @ Z2
swimming; pilates/yoga
10min @ Z1 4min @ Z1 10min @ Z1 10min @ Z1
10min @Z1

HIGH CADENCE
SWEETSPOT BLOCKS INTERVALS
Duration: 1:21:00 Duration 1:15:00 ENDURANCE RIDE
CROSS TRAINING Duration: 3:30:00
15min @ Z1 Duration: 1:00:00 10min @ Z1

10 REST DAY 4x 8min @ sweetspot CHOOSE FROM:

Gym; circuits; jog/walk;
50min inc. 10x 1min
high cadence @ Z5
REST DAY REST DAY 10min @ Z1
3hr 10min @ Z2
8min @ Z1 swimming; pilates/yoga
4min @ Z1 10min @ Z1
10min @ Z1
10min @ Z1