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18 Hours Per Week Training Program

October 22, 2006 by Jesper Bondo Medhus 7 Comments

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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:

MondayTuesdayWednesdayThursdayFridaySaturdaySunday
app.18hr1,5hr recovery4,5hr
—
3x(3+3)min
V02 max
3hr
—
4x200m sprint
3,5hr
—
2x10min AT
Rest1,5hr easy ride.Race, 4hr.
app.18hr1,5hr recovery4,5hr
—
3x5x(40+20)sec. V02 max
3hr
—
4x200m sprint
3,5hr
—
4x(3+3)min V02 max
Rest1,5hr easy ride.Race, 4hr.
app.18hr1,5hr recovery4,5hr
—
2x10min AT
3hr
—
4x200m sprint
3,5hr
—
3x5x(40+20)sec. V02 max
Rest1,5hr easy ride.Race, 4hr.
app.11hrRest2hr
—
2x(3+3)min VO2 max
2hr
—
4x150m
2hr
—
2x4x(40×20)min VO2 max
Rest1hr easy ride.Race, 4hr.

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About Jesper Bondo Medhus

I am a medical doctor with a special interest in cycling training. I work at the Hospital of Vejle using clinical physiology and nuclear medicine to diagnose cancer and heart patients. I have written two e-books: Time Effective Cycling Training and 12-Week Winter Training Program.

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Comments

  1. Diego Henao says

    December 24, 2006 at 2:19 am

    Hi,

    I have been biking for a year now. Last year, I was just putting miles on my body to get used to the motion and prepare myself to start racing this year. I am comitted to spend 18 hours during the racing season, and I have a training plan for Jan and Feb since I have only been doing weight training during the winter as well as riding just during the weekends. I have some comments about this plan. Since almost all the races have two events, Crits on Saturday and Road Races on Sunday, what is your suggestion to accomodate this training plan for that? The second question is that since I am not used to read this training plans, I cannot understand all the abbreviations in it? As an Example, 3x5x (40+20). Any clarifications will be greatly appreciated.

    Regards,

  2. Jesper Therkildsen says

    May 22, 2007 at 4:28 pm

    Diego,

    Sorry for my late answer, hopefully you have crossed the ‘notify me’ box so you will see my answer. 🙂

    If you have two races in the weekend, then skip on of the interval sessions during the week. I would probably choose to do intervals on wednesdays in you case.

    3x5x(40+20)sec is 3 sets of 5 intervals of 40 seconds with 20seconds rest between each interval. Between each set there is a recovery period of 5 to 15 minutes.

    Best regards,

    Jesper

  3. Diego says

    January 15, 2008 at 9:37 pm

    Jesper,

    I normally do the (3×3 min) five times. Do you recommend to do a mix of intervals?

    Regards,

  4. Larsen says

    June 3, 2010 at 10:43 am

    Hi Jesper.

    I have followed this program with good results.
    I have a question for the 3×5x(40+20)sec. V02 max intervals.
    I am training with a powermeter, my FTP is 330w.
    Shall I sprint at the start, or trying to keep stable watt figures? And how many percent of my FTP shall i try to reach?
    Thanks..

  5. Marc Howe says

    October 15, 2011 at 1:24 am

    Hi Jesper,
    I just had a question about the layout of the training plan above. I am sure it is pretty self explanatory, but when you right 1,5 hr or 3,5 hr does that read between 1 and 5 hr or 3 and 5 hr. Appreciate the help. Thanks.

  6. Jesper Bondo Medhus says

    October 16, 2011 at 8:48 pm

    In Europe we use commas instead of dots so you should read 3,5 as 3.5 hours. 🙂

  7. Marc Howe says

    October 17, 2011 at 1:18 am

    Thanks Jesper,
    I like the commas better than dots :). I like this training plan, and like to use something like this along with implementing the time effective training principles…great stuff! But like Diego, I also race on the weekends, so I have been doing Monday easy recovery, Tuesday/Wed intervals, Thursday easy recovery, then Friday a type of open up ride for races Sat/Sun..does this sound respectable?

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