BIKE

Base: This is minimal-effort riding. Judge by your breathing: It should be steady,

but relaxed, able to carry on a conversation.
Tempo: This is a level above basequicker breathing, harder pace. On a scale of
1 to 10, this effort would rate about a 7.
Threshold: Just less than all-out. Quick breathing, your legs are likely burning.
On a scale of 1 to 10, this effort would be an 8 or 9.

Monday

Tuesday

Wednesday

Rest Day

1:15

1:00

Base,
with
3x15
min.
tempo

Base

Thursday

Friday

1:15

Easy
ride or
Base, with rest
day
two 20
min.
efforts
(15 min.
tempo/5
min.
threshold.
Repeat.)

Saturday

Sunday

2:00

3:00

Base with
20 min.
tempo
and 3x10
min.
threshold

Long
ride/grou
p ride

2:30

3:15

Base with
30 min.
tempo
and 3x15
min.
threshold

Long
ride/grou
p ride

1:30
2

Rest Day

1:30

1:00

Base,
with 2 x
25 min.
tempo

Base

Base with
two 25
min.
efforts
(18 min
tempo, 7
min.
threshold.
Repeat.)

Easy
ride or
rest
day

3:

Rest Day

Max
time/eff
ort
week.

4:

Rest Day

Recover
y Week

Rest Day

1:30

1:00

1:30

Base
with 4 x
15 min.
tempo

Base

Base with
two 30
min.
efforts
(20 min
tempo, 10
min.
threshold.
Repeat.)

1:00

45 min.

1:00

Base

Easy

Base

1:30

1:00

1:30

Base
with 2 x
25 min.
tempo

Base

Base with
two 25
min.
efforts
(15 min
tempo, 10
min.
threshold.
Repeat.)

Easy
ride or
rest
day

Rest
Day

Easy
ride or
rest
day

2:45

3:30

Base with
40 min.
tempo
and 4x15
min.
threshold

Long
ride/grou
p ride

1:30

2:00

Base

Long
ride/grou
p ride)

2:30

3:30

Base with
30 min.
tempo
and 3x10
min.
threshold

Long
ride/grou
p ride

7:

Rest Day

Rest Day

Max
time/eff
ort
week.

1:30

1:15

1:30

Base
with 3 x
20 min.
tempo

Base

Base with
two 30
min.
efforts
(20 min.
tempo, 10
min.
threshold.
Repeat).

1:30

1:15

1:30

Base
with 2 x
30 min.
tempo

Base

Base with
two 30
min.
efforts.
(15 min
tempo, 15
min.
threshold.
Repeat.)

1:00
8

Recover
y/Event
Week

Rest Day

Easy
ride or
rest
day

2:30

4:00

Base with
40 min.
tempo
and 3x15
min.
threshold

Long
ride/grou
p ride

2:00

5:00

Base with
50 min.
tempo
and 4x10
min.
threshold

Long
ride/grou
p ride

1:00
Base with
2x3 min.
tempo
and 2x3
min.
threshold

Century
Day

1:00
Rest Day

Base
with 2 x
10 min.
tempo

Easy
ride or
rest
day

Rest
Day
Base with
2x5 min.
tempo,
2x5 min.
threshold.