FASTER PLAN

Block 2 Picking up steam

WEEK Monday Tuesday Wednesday Thursday Friday Saturday Sunday

5 REST DAY REST DAY

90min. Ride on the border 90min. Ride on the border 90min. Ride on the border 90min. Start with 5min Z1-2, 3hr. Ride a rolling route on
of Z2 and Z3a at 90-95rpm of Z2 and Z3a throughout. of Z2 and Z3a except for then 5min at the top of Z2, the border of Z2 and Z3a at
except for 6 x 30sec Stay around 90-95rpm 30min Z3a at 80rpm. 5min build to Z4, and 5min 90-95rpm.
standing hill sprints spread except for 3 x 10min During the 30min block Z2 all at 90-95rpm. Next do
TRY THIS
out through the ride. at 110rpm. do a 15sec seated, high- 8 x 2min at the top of Z4
cadence burst at the start of sec and around 100rpm, with
YOUR WEEK’S of each 15
every fifth minute. The goal to stay in the 3min relaxed Z1-2 riding
TRAINING GOAL burst is and stomp the after each. Finish the ride at
To maintain a solid same geearup quickly and Z2 and around 90-95rpm.
cadenc thly without
Z3a base effort smoo bouncing
on Thursday rocking or

6 REST DAY REST DAY

90min. Ride on the border 90min Ride on the border 90min. Ride on the border 90min. Start with 5min Z1-2, 3hr 30min. Ride a rolling
of Z2 and Z3a at 90-95rpm of Z2 and Z3a throughout. of Z2 and Z3a, apart from then 5min at the top of Z2, route on the border of Z2
apart from 7 x 30sec Stay at 90-95rpm except for 35min Z3a at 80rpm. During 5min build to Z4, and 5min and Z3a at 90-95rpm.
standing hill sprints spread 3 x 10min at 115rpm. the 35min block do a Z2 all at 90-95rpm. Next do
out through the ride. 15sec seated, high-cadence 6 x 3min at the top of Z4
TRY THIS
burst at the start of every and around 100rpm, with
YOUR WEEK’S flat route
with fifth minute. 4min relaxed Z1-2 riding
TRAINING GOAL Choose a um number of after each. Finish the ride at
To complete an extra the minim traffic lig hts so Z2 and around 90-95rpm.
turns andn concentrate
sprint on Tuesday you ca
dence. Ald n
without holding back on your ca ck wou
in the earlier efforts out-and-ba idea l
be

7 REST DAY REST DAY

90min. Ride on the border 90min. Ride on the border 90min. Ride on the border 90min. Start with 5min Z1-2, 4hr. Ride a rolling route on
of Z2 and Z3a at 90-95rpm of Z2 and Z3a throughout. of Z2 and Z3a except for then 5min at the top of Z2, the border of Z2 and Z3a at
apart from 8 x 30sec Stay around 90-95rpm apart 40min Z3a at 80rpm. 5min build to Z4, and 5min 90-95rpm.
standing hill sprints spread from 3 x 10min at 120rpm. During the 40min block Z2 all at 90-95rpm. Next do
out through the ride. do a 15sec seated, high- 5 x 4min at the top of Z4
TRY THIS
cadence burst at the start and around 100rpm, with
YOUR WEEK’S inter you
will
Even in w g. Make sure
of every fifth minute. 5min relaxed Z1-2 riding
TRAINING GOAL be sweatindrink containing
after each. Finish the ride at
To stay out of the a
you use el d Z2 and around 90-95rpm.
trolytes an
saddle for all of both ec ery ride. Aim
Tuesday’s hill sprints carbs on ev minim um of
to drink a l per hour
500m

8 REST DAY REST DAY REST DAY

90min. Ride on the border 75min Easy spin. No goals 90min. Start with 5min Z1-2, 3hr. Ride a rolling route on
of Z2 and Z3a at 90-95rpm. other than a relaxed ride. then 5min at the top of Z2, the border of Z2 and Z3a at
5min build to Z4, and 5min 90-95rpm.
Z2 all at 90-95rpm. Next do
10 x 1min at the top of Z4
and around 100rpm, with TRY THIS temptatio
n to
YOUR WEEK’S 4min relaxed Z1-2 riding Resist thetime with tasks
TRAINING GOAL after each. Finish the ride at fill your
this week.
An
To enjoy a relaxed Z2 and around 90-95rpm. and choresur in bed each
ex tra ho r for
ride on a different day wouur ld be bette
g!
route on Sunday yo cyclin