FASTER PLAN

Block 3 Full speed ahead

WEEK Monday Tuesday Wednesday Thursday Friday Saturday Sunday

9 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
except for 6 x 1min all-out Stay around 90-95rpm 40min Z3a at 80rpm. 5min build to Z4, and 5min 90-95rpm.
efforts spread out through except for 3 x 10min at During the 40min block Z2 all at 90-95rpm. Next do
the ride. Take 120rpm. do a 15sec seated, high- 6 x 3min at the top of Z4
YOUR WEEK’S
at least 2min T R Y THareIStough. cadence burst at the start of and around 100rpm, with
easy spinning rts every fifth minute. 4min relaxed Z1-2 riding
TRAINING GOAL after each. All-out effohit the start of after each. Finish the ride at
Stand to then sit and
To maintain a each one, the minute is Z2 and around 90-95rpm.
consistent output suffer un’til
re best done
on
ey
up. Th o or as reps up
across all of a turb wn a single
Tuesday’s intervals and do imb
cl

10 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 30min. Ride a rolling
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, route on the border of Z2
except for 8 x 1min all-out Stay around 90-95rpm 40min Z3a at 80rpm. During 5min build to Z4, and 5min and Z3a at 90-95rpm.
efforts spread out through except for 3 x 10min the 40min block do a 15sec Z2 all at 90-95rpm. Next do
the ride. Take at least 2min at 120rpm. seated, high-cadence 5 x 4min at the top of Z4
easy spinning after each. burst at the start of every and around 100rpm,
YOUR WEEK’S
TRY TinteHrvIS
fourth minute. with 5min relaxed
TRAINING GOAL Z1-2 riding after
ch al like
To increase your high- each. Finish the Treat eai tim al. Start
a min e-ytriand keep
intensity workload ride at Z2 and tivel
conservatp ut as even
as
without compromising around your ou can despite
on effort 90-95rpm. you in
th e terra

11 REST DAY REST DAY

90min. Ride on the border
of Z2 and Z3a at 90-95rpm
except for 10 x 1min all-out
efforts spread out through
the ride. Take at least 2min
easy spinning after each.
YOUR WEEK’S
TRAINING GOAL
To soldier on through
a final week of
winter work
90min. Ride on the border
of Z2 and Z3a throughout.
Stay around 90-95rpm
except for 3 x 10min at
120rpm.
90min. Ride on the border 90min. Start with 5min Z1-2, 5hr. Ride a rolling route on
of Z2 and Z3a except for then 5min at the top of Z2, the border of Z2 and Z3a at
40min Z3a at 80rpm. During 5min build to Z4, and 5min 90-95rpm.
the 40min block do a 15sec Z2 all at 90-95rpm. Next do
seated, high-cadence burst 4 x 5min at the top of Z4
at the start and around 100rpm, with
TRfroYmTyoHurIShips
of every 6min relaxed Z1-2 riding
third
rive ur
after each. Finish the ride at
minute. D eping your Z2 and around 90-95rpm.
thighs, ke
and xed and yo
knees relal to start each
feet leve especially
surge — u’re tiring
when yo

12 REST DAY REST DAY REST DAY

90min. Ride on the border 90min easy spin. No goals 90min. Start with 5min Z1-2, 2hr including an FT Test
of Z2 and Z3a at 90-95rpm. other than a relaxed ride. then 5min at the top of Z2, (see p2-3)
5min build to Z4, and 5min
TRY inTteHstISover the
Z2 all at 90-95rpm. Next do
10 x 1min at the top of Z4
and around 100rpm, with m e same
Do your 20 e, after thtime and
YOUR WEEK’S 4min relaxed Z1-2 riding same routthe same aration
food at
TRAINING GOAL after each. Finish the ride at same prep
with the ee ur. Try to
To retest your fitness Z2 and around 90-95rpm. as w k fovariables so
e
control thef
to see how you’ve s are
the fortrable
improved compa