Endurance
Three rides a week for 8 weeks: a long easy ride that grows to 50 minutes, tempo intervals up to 3 × 12 minutes, and a pyramid.
30 min steady
- Warm-up, 5 min
- Steady, 30 min
- Cool-down, 5 min
Tempo 3× 6 min
- Warm-up, 5 min
- Tempo, 6 min
- Easy, 3 min
- Tempo, 6 min
- Easy, 3 min
- Tempo, 6 min
- Cool-down, 5 min
Pyramid 2-4-6-4-2
- Warm-up, 5 min
- Tempo, 2 min
- Easy, 2 min
- Tempo, 4 min
- Easy, 2 min
- Tempo, 6 min
- Easy, 2 min
- Tempo, 4 min
- Easy, 2 min
- Tempo, 2 min
- Cool-down, 5 min
35 min steady
- Warm-up, 5 min
- Steady, 35 min
- Cool-down, 5 min
Tempo 3× 7 min
- Warm-up, 5 min
- Tempo, 7 min
- Easy, 3 min
- Tempo, 7 min
- Easy, 3 min
- Tempo, 7 min
- Cool-down, 5 min
Pyramid 2-4-6-4-2
- Warm-up, 5 min
- Tempo, 2 min
- Easy, 2 min
- Tempo, 4 min
- Easy, 2 min
- Tempo, 6 min
- Easy, 2 min
- Tempo, 4 min
- Easy, 2 min
- Tempo, 2 min
- Cool-down, 5 min