12 hours per week training program


This training program is designed for ambitious beginners who want to increase their level of performance.

This program has two days with intervals, which is Tuesday and Thursday. Mondays and Saturdays are supposed to be light training days with an intensity about 60% of your maximal heart rate.

These light training days are made to accelerate recovery from races and hard training days. After three weeks’ intensive training I recommend that you take a recovery week with less training, less intervals, but at the same high intensity as usual.

One of the main benefits of this cycling program is that you get a really good structure on your training. This is very important as a new rider.

Many beginners have no idea about how to get a structure into their training. They go for long rides when they ought to rest and go for easy rides when more experienced riders would do intervals. Often their training is strongly correlated to the weather report.

So if you are a beginner, I am pretty sure that you will gain very good results with this program. Not because of the intervals per se as you might expect.

Intervals have a huge impact on your performance, but without a structured training plan the intervals will be worth nothing. So this program will give you a good starting point simply because of its good anatomy. You can read more about basic cycling training principles here.

  Monday Tuesday Wednesday Thursday Friday Saturday Sunday
app.12hr 1hr recovery 3hr

3x(3+3)min
V02 max
2hr

4x200m sprint
3hr

2x10min AT
Rest 1hr easy ride. Race, 2hr.
app.12hr 1hr recovery 3hr

3x5x(40+20)sec. V02 max
2hr

4x200m sprint
3hr

4x(3+3)min V02 max
Rest 1hr easy ride. Race, 2hr.
app.12hr 1hr recovery 3hr

2x10min AT
2hr

4x200m sprint
3hr

3x5x(40+20)sec. V02 max
Rest 1hr easy ride. Race, 2hr.
app.8hr Rest 2hr

2x(3+3)min VO2 max
1hr

4x150m
2hr

2x4x(40×20)sec VO2 max
Rest 1hr easy ride. Race, 2hr.

 

 

 

 

 

 

 

 

 

 

 

 

57 comments… add one
  • mehari

    Vo2 max is working by chainring 53/19-12 or 39/19-16 can I used?

  • mehari

    3x(3+3)min explian what does meam
    V02 max

  • mehari

    V02 max what does mean?

  • Mark Lane

    Dear Jasper:

    I am training for my first century ride, the Elephant Rock 100 mile course this June. I have done 100 k races in the past. Mostly I prepared by learning to bike long distances. I have started yoga to work on flexibility and strength and it seems to help, but is there way to train for 100 miles other than just riding 100 miles?

  • Adam

    I am currently training indoors on Tuesday and Thursday on the turbo – for more focused intervals etc – i do these in the morning before work and they are pretty full on – when the season starts – i normally race Sunday,and i was wondering what could i do with the rest of the week – at the moment i use Monday and Friday as easy days with short rides and Wednesday as a rest day – Saturday i do an hour or so to prepare for Sunday – so on a race week im only getting seven hours training -what else could i do to build in the desired quantity without compromising recovery?

  • Fady Megally

    Jesper,

    Thanks for this program. Looks like it’s the next step forward for me since now I’m putting 8 to 10 hours a week and I stopped seeing improvements for the last 2 months and I’ve ruled out overtraining.

    Got a question though, when you say 3x(3+3)min VO2 max in a 3h session, when do you think its best to do the VO2 max efforts ? beginning of the session then go easy the rest of 3h ? or the end ?

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