REST DAY
2023 TRAINING PLAN ENDURANCE 1
REST DAY
CADENCE DRILLS
Duration: 0:56:00
10min @ Z1
3x (9min alternating 2min
>100rpm, 1min <70rpm) -
all @ Z3
7min @ Z1 between sets
5min @ Z2
MONDAY
1
TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
REST DAY
Warm-up Main set
Recovery between eorts, unless otherwise stated
Cool-down
CROSS TRAINING
Duration: 1:00:00
CHOOSE FROM:
Gym; circuits; jog/walk;
swimming; pilates/yoga
SLOW TENSION
EFFORTS
Duration: 1:00:00
15min @ Z2
4x 5min @ sweetspot
<70rpm
5min @ Z1
10min @ Z1
AEROBIC RIDE &
TEMPO EFFORT
Duration: 2:00:00
10min @ Z1
1hr 30min @ Z2; 30min
@ Z3 <80rpm
10min @ Z1
ENDURANCE RIDE
Duration: 2:45:00
10min @ Z1
2hr 25min @ Z2
10min @ Z1
CADENCE DRILS
Duration: 1:12:00
10min @ Z1
4x (9min alternating 2min
>100rpm, 1min <70rpm)
– all @ Z3
7min @ Z1
5min @ Z2
REST DAY
CROSS TRAINING
Duration: 1:00:00
CHOOSE FROM:
Gym; circuits; jog/walk;
swimming; pilates/yoga
SLOW TENSION
EFFORTS
Duration: 1:10:00
15min @ Z2
5x 5min @ sweetspot
<70rpm
5min @ Z1
10min @ Z1
SLOW TENSION
EFFORTS
Duration 2:00:00
10min @ Z1
1hr 15min @ Z2,
45min @ Z3 <80rpm
10min @ Z1
ENDURANCE RIDE
Duration: 3:00:00
10min @ Z1
2hr 40min @ Z2
10min @ Z1
CADENCE DRILLS
Duration: 1:20:00
10min @ Z1
5x (10min alternating 2min
>100rpm, 1min <70rpm) –
all @ Z3
5min @ Z1
5min @ Z2
REST DAY
CROSS TRAINING
Duration: 1:00:00
CHOOSE FROM:
Gym; circuits; jog/walk;
swimming; pilates/yoga
SLOW TENSION
EFFORTS
Duration: 1:20:00
15min @ Z2
6x 5min @ sweetspot
<70rpm
5min @ Z1
10min @ Z1
AEROBIC RIDE &
TEMPO EFFORT
Duration 2:00:00
10min @ Z1
1hr 15min @ Z2; 45min @
Z3 <80rpm
10min @ Z1
ENDURANCE RIDE
Duration: 3:30:00
10min @ Z1
3hr 10min @ Z2
10min @ Z1
REST DAY
REST DAY
REST DAY
2
3
4
5
REST DAY
CROSS TRAINING
Duration: 1:00:00
CHOOSE FROM:
Gym; circuits; jog/walk;
swimming; pilates/yoga
SWEETSPOT BLOCKS
Duration: 1:21:00
15min @ Z1
4x 8min @ sweetspot
8min @ Z1
10min @ Z1
ENDURANCE RIDE
Duration: 3:00:00
10min @ Z1
2hr 40min @ Z2
10min @ Z1
SWEETSPOT BLOCKS
Duration: 1:20:00
15min @ Z1
5x 8min @ sweetspot
5min @ Z1
5min @ Z1
AEROBIC RIDE
Duration: 1:15:00
5min @ Z1
1hr 5min @ Z2
5min @ Z2
REST DAY
ENDURANCE RIDE
Duration: 3:00:00
10min @ Z1
2hr 40min @ Z2
10min @ Z1
ENDURANCE RIDE
Duration: 3:00:00
10min @ Z1
2hr 40min @ Z2
10min @ Z1
TOTALWEEK
REST DAY
THRESHOLD BUILDS
Duration: 0:57:00
10min @ Z1
3x (2min @ Z3, 2min @
sweetspot, 2min @ Z4,
1min @ Z5)
8min @ Z1 between sets
10min @ Z2
ENDURANCE RIDE
Duration: 3:00:00
10min @ Z1
2hr 40min @ Z2
10min @ Z1