18 Hours Per Week Training Program

This training program is designed for serious riders who already have a solid mileage. I will recommend that you use a heart rate monitor or even better a power meter in your training. During short intervals a heart rate monitor is worth nothing because the reactions from the cardiac system are delayed with a few minutes. People that enter this program should know about the terms overreaching and overtraining.
When you are ready to spend 18 hours per week on training, you should at least consider why you are doing it. Try to write down some of the goals you want to achieve. Also remember to write down your performance in some kind of a diary. It can be very useful for you later. Especially when/if you reach a training plateau.

Here is the training program:

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
app.18hr	1,5hr recovery	4,5hr — 3x(3+3)min V02 max	3hr — 4x200m sprint	3,5hr — 2x10min AT	Rest	1,5hr easy ride.	Race, 4hr.
app.18hr	1,5hr recovery	4,5hr — 3x5x(40+20)sec. V02 max	3hr — 4x200m sprint	3,5hr — 4x(3+3)min V02 max	Rest	1,5hr easy ride.	Race, 4hr.
app.18hr	1,5hr recovery	4,5hr — 2x10min AT	3hr — 4x200m sprint	3,5hr — 3x5x(40+20)sec. V02 max	Rest	1,5hr easy ride.	Race, 4hr.
app.11hr	Rest	2hr — 2x(3+3)min VO2 max	2hr — 4x150m	2hr — 2x4x(40×20)min VO2 max	Rest	1hr easy ride.	Race, 4hr.

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