This training program is designed for ambitious beginners who want to increase their level of performance.
This program has two days with intervals, which are Tuesday and Thursday. Mondays and Saturdays are supposed to be light training days with an intensity of 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, fewer intervals, but at the same high intensity as usual.
One of the main benefits of this cycling program is that you get an excellent structure for your training. This is very important as a new rider.
Many beginners have no idea 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 do intervals. Often their activity level is strongly correlated to the weather report.
So if you are a beginner, I am sure that you will gain outstanding results with this program. Not because of the intervals per see, as you might expect.
Intervals have a considerable impact on your performance, but the intervals will be worth nothing without a structured training plan. 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.
| Â | 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. |
Vo2 max is working by chainring 53/19-12 or 39/19-16 can I used?
@Mehari: – https://www.training4cyclists.com/what-does-3×3-minutes-vo2-max-mean/
3x(3+3)min explian what does meam
V02 max
V02 max what does mean?
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?
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?