Damian Chlanda

Cycling Training Plan

Cycling Training Plan – self-motivation is the key. Here is an introduction to basic phrases used by cycling coaches, with examples of workouts based on different zones, ready to download for your Garmin. We have designed these workouts to give you the inspiration for your everyday training plan. You can simply choose the workout and do the adjustments for your needs. Feel free to contact me if you need advice, looking for more workouts or wants to analyze your workouts.

Zone 1 - Recovery
Zone 2 - Endurance
Zone 3 - Tempo
Zone 4 - Sweet Spots
Zone 5b - VO2 Max
Zone 2 - Endurance + Bursts
Zone 6 - Neuromuscular Power
Zone 1 - Recovery

Work hard recover harder

Keep it easy, and definitely stop for coffee! A most important ride, this is the time when your body takes tries to recover and adapt to your training load, keep it easy!

45

Time

55

IF

23

TSS
Cycling training plan - Recovery, Coffee Ride
Zone 2 - Endurance

Endurance + Cadence

Focus on pedaling technique by riding with high cadence, staying in Z2. “Teaching” your legs to be able to handle fast cadence, increasing intensity with time.

78

Time

66

IF

56

TSS
Cycling training plan - Endurance + Cadence

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Zone 3 - Tempo

Tempo 3 x 20 min

3 x 20 min in Tempo zone is good preparation for longer efforts at this zone and SubThreshold efforts.

110

Time

80

IF

119

TSS
Cycling training plan - Tempo
Zone 4 - Sweet Spots

Sweet Spots 3 x 15 min

“The Sweet Spot” is a place where you are pushing up near your threshold, one of the most important ways to increase you threshold level. It gets you ready for Threshold and over Threshold workouts.

95

Time

81

IF

103

TSS
Cycling training plan - Sweet Spots
Zone 5b - VO2 Max

VO2 max 4 x 4 min x2

VO2 max workouts are supposed to be done after a Base period. It is a “race ready” workout for advanced cyclists.

109

Time

86

IF

136

TSS
Cycling training plan - VO2 Max 2x4
Zone 2 - Endurance

Endurance + Bursts 2x8

Endurance workout with extra ON and OFF Bursts to get you ready for group rides and race acceleration.

124

Time

75

IF

116

TSS
Cycling training plan - Endurance + Bursts
Zone 6 - Neuromuscular Power

Sprint Session, Neuromuscular Power

Neuromuscular Power is the maximum power you can achieve for a very short period of time. Sprint needs to be done as hard as possible and recovery between as easy as possible. This workout will increase your ability to do last 200 – 250 m sprints.

82

Time

90

IF

111

TSS
Cycling training plan - Sprint Session

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