8 WEEKS GRAN FONDO TRAINING PLAN

Overview
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY TOTAL
TIME

FTP Test Fasting Ride & Single Leg Flats Low/High Sweet Spot Hills Fasting+Aerobic Endurance
Week 1 Rest Day Duration 1-1.5h Duration 1.5h Duration 1.5-2h Rest Day Duration 2.5h Duration 3.5h 10-11h
Yoga 20min
20min or Ramp Test 90' @ Z1-Z2 30' @Z1-Z2 120' @Z1-Z2 90' Fasting @Z1-Z2
2x5' Single Leg 2x8' @Z3 60rpm 3x15' @Z3 Hill 30' Breakfast Break
2x8' @Z3 105rpm 120' @Z1-Z3

Strength SFR Fasting Ride Flats Low/High Sweet Spot Hills Endurance+20' Hill
Week 2 Rest Day Duration 2h Duration 1.5h Duration 2h Rest Day 2.5-3h 4h 11-12h
Stretching 20'
60' @Z1-Z2 90' @ Z1-Z2 30' @Z1-Z2 120' @Z1-Z2 180' @Z1-Z2
8x4' @Z3 45-55RPM Hill Repeat 2x5' Single Leg 3x8' @Z3 60rpm 4x15' @Z3 2min50rpm/2min 1x20' @Z3 Hill
2x8' @Z3 105rpm 105rpm

Strength SFR Flats Accelerations Sweet Spot Flats Hills Low/High Cadence Fasting+Aerobic Endurance
Week 3 Rest Day Duration 1.5-2h Duration 2h Duration 1.5-2h Rest Day Duration 3h Duration 4h 13-14h
Yoga 20min
60' @Z1-Z2 40' @Z1-Z2 40' @Z1 120' @Z1-Z2 90' Fasting @Z1-Z2
8x4' @Z3 45-55RPM Hill Repeat, 2x20' @Z3 4:45min, @Z5 15s 2x20min @Z3 4x12 @Z3 30' Breakfast Break
Rest 2-3min 5min60rpm/5min105'RPM 2min50rpm/2min105rpm 160' @Z1-Z3

FTP Test Fasting Ride & Single Leg Aerobic Endurance+Hills

Week 4 Rest Day Rest Day Rest Day/Easy Ride Duration 1-1.5h Rest Day Duration 1.5h Duration 4h 5-7h
Adaptation Yoga 20min Duration 1h
20min or Ramp Test 90' @ Z1-Z2 180' @Z1-Z2
2x5' Single Leg 4x15' @Z3 Hill

Strength SFR Flats Accelerations Sweet Spot Flats Hills Accelerations Aerobic Endurance+Hills
Week 5 Rest Day Duration 1.5-2h Duration 2h Duration 1.5-2h Rest Day Duration 2.5-3h Duration 4.5-5h 12-13h

60' @Z1-Z2 40' @Z1-Z2 40' @Z1 90' @Z1-Z2 240' @Z1-Z2
8x4' @Z3 45-55RPM Hill Repeat, 2x20' @Z3 4:45min, @Z5 15s 2x20min @Z3 4x10' @Z3 1:45min, @Z4 15s, After 4h do 1x20' @Z3 Hill
Rest 2-3min 5min60rpm/5min105'RPM Rest 10-20min

Flats Low/High VO2 Max Reps Flexible Day Hills 3x20' Sweet Spot Fasting+Aerobic Endurance
Week 6 Rest Day Duration 1.5-2h 1.5-2h Duration 1.5-2h Rest Day Duration 3h Duration 5h 12-14h
Stretching 20'
30' @Z1-Z2 60' @Z1-Z2 Ride As You Feel/Bunch Ride 120' @Z1-Z2 90' Fasting @Z1-Z2
3x8' @Z3 60rpm 6x2' @Z5 Hill Reps, Rest 2min 3x20' @Z3 Hill 30' Breakfast Break
2x8' @Z3 105rpm 4hours @Z1-Z3

Strength SFR Flats Accelerations Sweet Spot Flats Fasting Ride Aerobic Endurance Hills
Week 7 Rest Day Duration 1.5-2h Duration 2h Duration 1.5-2h Rest Day Duration 1.5h Duration 5-6h 12-13h
Stretching 20'
60' @Z1-Z2 40' @Z1-Z2 40' @Z1 90' @ Z1-Z2 4h @Z1-Z2
8x4' @Z3 45-55RPM Hill Repeat, 2x20' @Z3 4:45min, @Z5 15s 2x20min @Z3, any RPM 2x5' Single Leg 2x20' @Z3 Hill
Rest 2-3min

Fasting Ride Aerobic Endurance

Week 8 Rest Day Rest Day Rest Day/Easy Ride FTP Test Rest Day Duration 1.5h Duration 3-3.5 5-7h
Adaptation Yoga 20min Duration 1h Duration 1-1.5h
90' @ Z1-Z2 158' @Z1-Z3
20min or Ramp Test 2x5' Single Leg

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