Previously also available as 12wk Winter plan (advanced).
Weeks: 12
Duration: 8h 19m/week
Stress points: 446/week
Workouts: 58
Total duration: 99h 51m
Total stress points: 5348
Z1: 27h 46m
Z2: 54h 18m
Z3: 7h
Z4: 8h 57m
Z5: 1h 3m
Z6: 47m
Select a week or scroll down to view all workouts.
Workouts: 4
Total duration: 8h 41m
Total stress points: 465
Average workout:
Duration 2h 10m
Stress points 116
Z1: 59m
Z2: 7h 21m
Z3: 20m
Z4: -
Z5: -
Z6: 1m
Duration: 1h 50m
Stress points: 96
Z1: -
Z2: 1h 50m
Z3: -
Z4: -
Z5: -
Z6: -
Today is simple, ride the prescribed time in your Endurance Zone. Vary your cadence throughout the ride and work on your pedaling form. Practice "coming over the top" and "pulling through the bottom" of the pedal (try pretending there is glass in your shoes). Try to aim for a cadence between 85 and 105.
Duration: -
Stress points: 0
Z1: -
Z2: -
Z3: -
Z4: -
Z5: -
Z6: -
Now would be a good day to kick back and relax.
Duration: 1h 40m
Stress points: 81
Z1: 45m
Z2: 35m
Z3: 20m
Z4: -
Z5: -
Z6: -
Begin with 20 one-leg pedaling efforts. Switch immediately from one leg to the other until you have completed all 20 efforts. Then ride at Endurance for the next 15 minutes. Complete 10 x 1-minute HIGH CADENCE FAST PEDALS targeting 135+ RPM, with 2-minute rests between intervals. Finish with 10 minutes at TEMPO. Focus on keeping your cadence between 85 and 95 RPM.
Duration: -
Stress points: 0
Z1: -
Z2: -
Z3: -
Z4: -
Z5: -
Z6: -
Take a break and think about the hard work you've already completed. Recovery is just as important.
Duration: 2h 20m
Stress points: 118
Z1: 14m
Z2: 2h 6m
Z3: -
Z4: -
Z5: -
Z6: -
Endurance ride. Set a pace at Endurance and hold this pace for the prescribed workout time. Focus on riding smooth and staying relaxed. Vary your cadence.
Duration: 2h 51m 20s
Stress points: 170
Z1: -
Z2: 2h 50m
Z3: -
Z4: -
Z5: -
Z6: 1m
Endurance ride. Set a pace at Endurance and hold this pace for the next 2.5 hours. Throughout the ride, do 10 x 8 second out-of-the-saddle bursts into your Neuromusclar Power Zone (MAX). Make sure your cadence stays high.
Duration: -
Stress points: 0
Z1: -
Z2: -
Z3: -
Z4: -
Z5: -
Z6: -
Great week! Sit back, relax, and let your body catch up to all of the hard work you put it through.
Workouts: 4
Total duration: 7h 20m
Total stress points: 416
Average workout:
Duration 1h 50m
Stress points 104
Z1: 20m
Z2: 6h 13m
Z3: 41m
Z4: -
Z5: 5m
Z6: 1m
Duration: 44m
Stress points: 49
Z1: -
Z2: 20m
Z3: 21m
Z4: -
Z5: 3m
Z6: -
Spend 10 minutes warming up in Zone 2. Follow with 15 minutes of cadence drills, ending with some hard intervals and a 10 minute cool down.
Duration: -
Stress points: 0
Z1: -
Z2: -
Z3: -
Z4: -
Z5: -
Z6: -
Now would be a good day to do some weight training, if you want.
Duration: 1h 0m 8s
Stress points: 59
Z1: -
Z2: 38m
Z3: 20m
Z4: -
Z5: 2m
Z6: -
The goal today is to get in low rpm, high strength work. If you can't use the gearing suggested, that's OK! Go by the cadence and follow the spirit of the workout.
Duration: -
Stress points: 0
Z1: -
Z2: -
Z3: -
Z4: -
Z5: -
Z6: -
You can never get enough rest. Trust us.
Duration: 2h 40m
Stress points: 137
Z1: 10m
Z2: 2h 30m
Z3: -
Z4: -
Z5: -
Z6: -
After a 15 minute high cadence warmup effort, set a pace at Endurance and hold this pace for the prescribed workout time. Focus on riding smooth and staying relaxed. Vary your cadence.
Duration: 2h 56m 20s
Stress points: 171
Z1: 10m
Z2: 2h 45m
Z3: -
Z4: -
Z5: -
Z6: 1m
After a 15 minute high cadence warmup effort, set a pace at Endurance and hold this pace for the next 2.5 hours. Throughout the ride, do 10 x 8 second out-of-the-saddle bursts into your Neuromusclar Power Zone (MAX). Make sure cadence stays high.
Duration: -
Stress points: 0
Z1: -
Z2: -
Z3: -
Z4: -
Z5: -
Z6: -
Ahhhhhh! Two weeks down. Ten to go!
Workouts: 5
Total duration: 9h 7m
Total stress points: 459
Average workout:
Duration 1h 49m
Stress points 92
Z1: 2h 46m
Z2: 5h 37m
Z3: 33m
Z4: 6m
Z5: 3m
Z6: 1m
Duration: 54m
Stress points: 54
Z1: 15m
Z2: 15m
Z3: 21m
Z4: -
Z5: 3m
Z6: -
Warmup for 15 minutes in Zone followed by 15 minutes of cadence drills. End with some hard intervals and a 15 minute cool down.
Duration: 1h 30m
Stress points: 41
Z1: 1h 30m
Z2: -
Z3: -
Z4: -
Z5: -
Z6: -
Today is an Active Recovery day targeting ONLY Active Recovery. Focus on relaxing on the bike and enjoying the ride.
Duration: 42m
Stress points: 42
Z1: 16m
Z2: 7m
Z3: 12m
Z4: 6m
Z5: -
Z6: -
Spin for 1 minute with rpm > 100 and then keep that pace while standing out of the saddle. Repeat this 5x for 10 minutes total. Then, spin at a moderate pace while listening to your body for 10 minutes. Follow this with 10 minutes of alternate one-legged pedaling.
Duration: -
Stress points: 0
Z1: -
Z2: -
Z3: -
Z4: -
Z5: -
Z6: -
Now would be a good time to watch the classic cycling movie "Breaking Away".
Duration: 3h
Stress points: 148
Z1: 30m
Z2: 2h 30m
Z3: -
Z4: -
Z5: -
Z6: -
Endurance ride. Ride for 2.5 hours at an endurance pace. Vary cadence while focusing on riding smoothly and staying relaxed.
Duration: 3h 1m 20s
Stress points: 174
Z1: 15m
Z2: 2h 45m
Z3: -
Z4: -
Z5: -
Z6: 1m
Endurance ride. Ride at an endruance pace for 2.5 hours. Throughout the ride, do 10 8-second max power bursts. Be sure your cadence remains high.
Duration: -
Stress points: 0
Z1: -
Z2: -
Z3: -
Z4: -
Z5: -
Z6: -
How are you feeling? I know, that's why you need to rest.
Workouts: 3
Total duration: 5h
Total stress points: 204
Average workout:
Duration 1h 40m
Stress points 68
Z1: 2h 30m
Z2: 2h 30m
Z3: -
Z4: -
Z5: -
Z6: -
Duration: 1h
Stress points: 28
Z1: 1h
Z2: -
Z3: -
Z4: -
Z5: -
Z6: -
Today is an Active Recovery day targeting ONLY Active Recovery. Focus on relaxing on the bike and enjoying the ride.
Duration: 1h
Stress points: 28
Z1: 1h
Z2: -
Z3: -
Z4: -
Z5: -
Z6: -
Today is an Active Recovery day. Focus on relaxing on the bike and enjoying the ride.
Duration: -
Stress points: 0
Z1: -
Z2: -
Z3: -
Z4: -
Z5: -
Z6: -
Rest already?! Get used to it. It's going to be an easy week.
Duration: -
Stress points: 0
Z1: -
Z2: -
Z3: -
Z4: -
Z5: -
Z6: -
Now would be a good day to do some weight training if you want.
Duration: 3h
Stress points: 148
Z1: 30m
Z2: 2h 30m
Z3: -
Z4: -
Z5: -
Z6: -
Ride for 2.5 hours at an endurance pace. Vary your cadence while focusing on riding smoothly and staying relaxed.
Duration: -
Stress points: 0
Z1: -
Z2: -
Z3: -
Z4: -
Z5: -
Z6: -
Now would be a good time to buy those new socks you've been thinking about.
Duration: -
Stress points: 0
Z1: -
Z2: -
Z3: -
Z4: -
Z5: -
Z6: -
Give your friends a call. They miss you.
Workouts: 5
Total duration: 9h 15m
Total stress points: 448
Average workout:
Duration 1h 51m
Stress points 90
Z1: 3h 21m
Z2: 5h 5m
Z3: 10m
Z4: 39m
Z5: -
Z6: -
Duration: 1h 45m
Stress points: 98
Z1: 45m
Z2: 35m
Z3: 10m
Z4: 15m
Z5: -
Z6: -
Begin with 20 one-leg pedaling efforts. Switch immediately from one leg to the other until you have completed all 20 efforts. Then ride at Endurance for the next 15 minutes. Complete 10 x 1-minute HIGH CADENCE FAST PEDALS targeting 135+ RPM, with 2-minute rests between intervals. Finish with 15 minutes at FTP. Focus on keeping your cadence between 85 and 95 RPM.
Duration: 1h 10m
Stress points: 61
Z1: 46m
Z2: -
Z3: -
Z4: 24m
Z5: -
Z6: -
8 x 3 minutes at 50 rpm, pushing a big gear at 90% of FTP. The goal is to create more torque than watts. Stay seated for the entire effort and pull on handlebars to be able to push harder. If you need more resistance, increase the wattage.
Duration: 1h 30m
Stress points: 41
Z1: 1h 30m
Z2: -
Z3: -
Z4: -
Z5: -
Z6: -
Today is an Active Recovery day targeting ONLY Active Recovery. Focus on relaxing on the bike and enjoying the ride.
Duration: -
Stress points: 0
Z1: -
Z2: -
Z3: -
Z4: -
Z5: -
Z6: -
You've really earned this day off, enjoy it! When's the last time you took a shower?
Duration: 2h 55m
Stress points: 150
Z1: 10m
Z2: 2h 45m
Z3: -
Z4: -
Z5: -
Z6: -
After a 15 minute high cadence warmup effort, set a pace at Endurance and hold this pace for the prescribed workout time. Focus on riding smooth and staying relaxed. Vary your cadence.
Duration: 1h 55m
Stress points: 98
Z1: 10m
Z2: 1h 45m
Z3: -
Z4: -
Z5: -
Z6: -
After a 15 minute high cadence warmup effort, set a pace at Endurance and hold this pace for the prescribed workout time. Focus on riding smooth and staying relaxed. Vary your cadence.
Duration: -
Stress points: 0
Z1: -
Z2: -
Z3: -
Z4: -
Z5: -
Z6: -
Another week down! Good for you!
Workouts: 5
Total duration: 9h 17m
Total stress points: 515
Average workout:
Duration 1h 51m
Stress points 103
Z1: 3h 29m
Z2: 3h 54m
Z3: 34m
Z4: 47m
Z5: 16m
Z6: 16m
Duration: 1h
Stress points: 28
Z1: 1h
Z2: -
Z3: -
Z4: -
Z5: -
Z6: -
Today is an Active Recovery day targeting ONLY Active Recovery. Focus on relaxing on the bike and enjoying the ride.
Duration: 50m 30s
Stress points: 54
Z1: 29m
Z2: 4m
Z3: 1m
Z4: 5m
Z5: 8m
Z6: 2m
Complete today's workout at 80 rpm. Complete warm up and cool down in 39x15. The main set of the ride will be completed in 53x15. If that is not possible then use different gears. Get in work in a single gear that simulates you riding outside over varying terrain.
Duration: 1h 20m
Stress points: 101
Z1: 50m
Z2: 3m
Z3: 3m
Z4: 2m
Z5: 8m
Z6: 14m
A slow burn warmup followed by 4 sets of intervals of increasing intesity. Remember to push it hard!!
Duration: -
Stress points: 0
Z1: -
Z2: -
Z3: -
Z4: -
Z5: -
Z6: -
Rest Day rhymes with Best Day!
Duration: 3h
Stress points: 180
Z1: 43m
Z2: 1h 7m
Z3: 30m
Z4: 40m
Z5: -
Z6: -
We're building endurance today! Warmup followed by 3 sets of fast pedals (as fast as you can pedal without bouncing in the saddle) to open up the legs, followed by a long endurance ride. Focus on staying relaxed on the bike while keeping your cadence between 85 - 105 rpm. During the ride, you will complete 2 x 20 minute intervals at FTP. The last half hour of the ride keeps it at Tempo pace. This will help boost your stamina and late race performance!
Duration: 3h 6m
Stress points: 152
Z1: 27m
Z2: 2h 39m
Z3: -
Z4: -
Z5: -
Z6: -
We're building endurance today! Warmup followed by 3 sets of fast pedals (as fast as you can pedal without bouncing in the saddle) to open up the legs, followed by a long endurance ride. Focus on staying relaxed on the bike and vary your cadence.
Duration: -
Stress points: 0
Z1: -
Z2: -
Z3: -
Z4: -
Z5: -
Z6: -
Halfway there! How will you celebrate?
Workouts: 6
Total duration: 9h 14m
Total stress points: 538
Average workout:
Duration 1h 32m
Stress points 90
Z1: 2h 50m
Z2: 3h 58m
Z3: 33m
Z4: 1h 40m
Z5: 14m
Z6: -
Duration: 48m
Stress points: 53
Z1: 25m
Z2: 2m
Z3: 2m
Z4: 15m
Z5: 5m
Z6: -
Today is a day to push yourself! During the workout try to keep your cadence above 100 rpm for the hard efforts, dropping to an easy spin during the rests.Warm up to Tempo, followed up by 5 minutes at FTP. Next up, 5 x 1 intervals at V02 Max for a one minute out of the saddle effort with 1 minute rest. Follow up with 10 minutes at Tempo,and some one legged efforts. Which leg is stronger? Which leg is smoother? Finish up with an easy cooldown in the 39x17 gear at Active Recovery.
Duration: 44m
Stress points: 49
Z1: -
Z2: 20m
Z3: 21m
Z4: -
Z5: 3m
Z6: -
Spend 10 minutes warming up in Zone 2. Follow with 15 minutes of cadence drills, ending with some hard intervals and a 10 minute cool down.
Duration: 1h 47m
Stress points: 130
Z1: 20m
Z2: 26m
Z3: 10m
Z4: 45m
Z5: 6m
Z6: -
15 minute warmup working into Endurance with 3 x 1 minute fast pedals to wake up legs followed by FTP builder intervals. Complete 3 x 15 minutes at FTP with 5 minute recovery between each effort at Endurance. Keep your cadence at 85 - 105 rpm. Once complete ride easy for 10 minutes. Complete 2 x 3 minutes in your VO2Max with 3 minutes of rest between intervals. Finish with 10 minute cool down.
Duration: 1h 30m
Stress points: 41
Z1: 1h 30m
Z2: -
Z3: -
Z4: -
Z5: -
Z6: -
Today is an Active Recovery day targeting ONLY Acitve Recovery. Focus on relaxing on the bike and enjoying the ride. Today is about recovery, so go for an easy spin!
Duration: 2h 55m
Stress points: 189
Z1: 18m
Z2: 1h 58m
Z3: -
Z4: 40m
Z5: -
Z6: -
We're building endurance today! 10 minutes working into Endurance with 3 sets of 1 minute fast pedals to open up legs. Then ride in Endurance. Focus on staying relaxed on the bike and spinning circles while keeping your cadence between 90 and 100. During the ride, complete 2 x 20 minute FTP intervals, with 10 minutes of rest between each interval. Finish with 15 minutes of cooldown in Active Recovery.
Duration: 1h 30m
Stress points: 76
Z1: 18m
Z2: 1h 13m
Z3: -
Z4: -
Z5: -
Z6: -
15 minute warm up working from Active recovery to Endurance with 2 x 1 minute fast pedals to wake up legs. Set a pace at Endurance and hold pace for the prescribed workout time. Focus on riding smooth and staying relaxed. Vary your cadence. Finish with 10 minutes of cool down to Active Recovery.
Duration: -
Stress points: 0
Z1: -
Z2: -
Z3: -
Z4: -
Z5: -
Z6: -
Today you chill out.
Workouts: 4
Total duration: 6h 41m
Total stress points: 292
Average workout:
Duration 1h 40m
Stress points 73
Z1: 2h 12m
Z2: 3h 31m
Z3: 51m
Z4: -
Z5: 5m
Z6: 1m
Duration: -
Stress points: 0
Z1: -
Z2: -
Z3: -
Z4: -
Z5: -
Z6: -
Relax and recover! You get stronger when resting!
Duration: -
Stress points: 0
Z1: -
Z2: -
Z3: -
Z4: -
Z5: -
Z6: -
Relax and recover! You get stronger when resting!
Duration: -
Stress points: 0
Z1: -
Z2: -
Z3: -
Z4: -
Z5: -
Z6: -
Relax and recover! You get stronger when resting!
Duration: 1h 55m
Stress points: 59
Z1: 1h 20m
Z2: 35m
Z3: -
Z4: -
Z5: -
Z6: -
You get faster when you are resting and recovering, not when you are working hard!! Rest days are about going easy enough to really allow your legs to recover.
Duration: 1h 35m
Stress points: 62
Z1: 20m
Z2: 1h 15m
Z3: -
Z4: -
Z5: -
Z6: -
Build some time on the bike today with an ENDURANCE Ride!
Duration: 1h 10m
Stress points: 64
Z1: 15m
Z2: 29m
Z3: 21m
Z4: -
Z5: 5m
Z6: -
This is your 8 week test. Warm up well and really CRUSH IT!
Duration: 2h 0m 36s
Stress points: 107
Z1: 18m
Z2: 1h 12m
Z3: 30m
Z4: -
Z5: -
Z6: 1m
Explosive Power Development!
Workouts: 6
Total duration: 9h 45m
Total stress points: 544
Average workout:
Duration 1h 38m
Stress points 91
Z1: 2h 32m
Z2: 5h 23m
Z3: -
Z4: 1h 50m
Z5: -
Z6: -
Duration: -
Stress points: 0
Z1: -
Z2: -
Z3: -
Z4: -
Z5: -
Z6: -
Relax and recover! You get stronger when resting!
Duration: 1h 5m
Stress points: 79
Z1: 16m
Z2: 19m
Z3: -
Z4: 30m
Z5: -
Z6: -
Classic FTP Intervals, 3 x 10 minutes
Duration: 2h
Stress points: 107
Z1: 14m
Z2: 1h 46m
Z3: -
Z4: -
Z5: -
Z6: -
Build some time on the bike today with an endurance ride!
Duration: 1h 40m
Stress points: 123
Z1: 19m
Z2: 21m
Z3: -
Z4: 1h
Z5: -
Z6: -
SST Intervals. On the trainer, out on the road, or in a group, SST intervals are part of our continued effort to build and maintain base. Complete 3 x 20 Minute Intervals in the "Sweet Spot" zone with 5 minutes recovery in-between, Ride all other time in Endurance zone
Duration: 45m
Stress points: 19
Z1: 45m
Z2: -
Z3: -
Z4: -
Z5: -
Z6: -
Active Recovery - you get faster when you are resting and recovering, not when you are working hard!! Rest days are about going easy enough to really allow your legs to recover, so no efforts over Zone 1 today. Take it easy and lookat the scenery.
Duration: 2h 15m
Stress points: 123
Z1: 43m
Z2: 1h 13m
Z3: -
Z4: 20m
Z5: -
Z6: -
Building Endurance today! Once warmed up, ride in your ENDURANCE zone. Focus on staying relaxed on the bike and spinning circles while keeping cadence between 90-100. During the last hour of the ride complete 5 FORCE reps of 3-5 minutes each (5 minutes rest in-between) at Threshold Power. Force Reps are a big gear, low cadence effort targeting a cadence of 55-65 RPM.
Duration: 2h
Stress points: 93
Z1: 16m
Z2: 1h 44m
Z3: -
Z4: -
Z5: -
Z6: -
Endurance ride. Set a pace at Endurance Power and hold this pace for the prescribed workout time. Focus on riding smooth and staying relaxed. Vary your cadence.
Workouts: 6
Total duration: 9h 36m
Total stress points: 593
Average workout:
Duration 1h 36m
Stress points 99
Z1: 2h 50m
Z2: 2h 38m
Z3: 1h 46m
Z4: 2h 2m
Z5: 10m
Z6: 9m
Duration: 1h 35m
Stress points: 83
Z1: 14m
Z2: 1h 21m
Z3: -
Z4: -
Z5: -
Z6: -
Build some time on the bike today with a nice endurance ride!
Duration: 1h 46m
Stress points: 131
Z1: 32m
Z2: 24m
Z3: -
Z4: 32m
Z5: 10m
Z6: 8m
2x20 Crisscross intervals. a "crisscross" interval is an interval where you vary your efforts to really teach your body to clear lactate.
Duration: 1h 45m
Stress points: 109
Z1: 36m
Z2: 9m
Z3: 1h
Z4: -
Z5: -
Z6: -
SST Intervals. On trainer, out on road or in a group, SST intervals are part of our continued effort to build and maintain base.
Duration: -
Stress points: 0
Z1: -
Z2: -
Z3: -
Z4: -
Z5: -
Z6: -
Relax and recover! You get stronger when resting!
Duration: 45m
Stress points: 19
Z1: 45m
Z2: -
Z3: -
Z4: -
Z5: -
Z6: -
You get faster when you are resting and recovering, not when you are working hard!! Rest days are about going easy enough to really allow your legs to recover so no efforts over Zone 1 today, take it easy and look at the scenery.
Duration: 1h 45m
Stress points: 120
Z1: 21m
Z2: 24m
Z3: -
Z4: 1h
Z5: -
Z6: -
SST Intervals. On the trainer, out on the road, or in a group, SST intervals are part of our continued effort to build and maintain base.
Duration: 2h
Stress points: 131
Z1: 23m
Z2: 19m
Z3: 46m
Z4: 30m
Z5: -
Z6: 1m
Explosive Power Development!
Workouts: 6
Total duration: 10h 25m
Total stress points: 605
Average workout:
Duration 1h 44m
Stress points 101
Z1: 2h 9m
Z2: 5h 21m
Z3: 42m
Z4: 1h 52m
Z5: 10m
Z6: 11m
Duration: -
Stress points: 0
Z1: -
Z2: -
Z3: -
Z4: -
Z5: -
Z6: -
Duration: 1h 35m
Stress points: 113
Z1: 16m
Z2: 19m
Z3: -
Z4: 1h
Z5: -
Z6: -
SST Intervals. On trainer, out on road or in a group, SST intervals are part of our continued effort to build and maintain base.
Duration: 1h 20m
Stress points: 88
Z1: 14m
Z2: 8m
Z3: 42m
Z4: 16m
Z5: -
Z6: -
Power Step Ups! Steadily ramp up your power from Zone 2 up to Zone 4. Repeat for 1:30:00.
Duration: 1h 45m
Stress points: 132
Z1: 20m
Z2: 30m
Z3: -
Z4: 36m
Z5: 10m
Z6: 9m
3 x 15 minute Crisscross intervals. A "crisscross" interval is an interval where you vary your efforts to really teach your body to clear lactate.
Duration: 45m
Stress points: 19
Z1: 45m
Z2: -
Z3: -
Z4: -
Z5: -
Z6: -
You get faster when you are resting and recovering, not when you are working hard!! Rest days are about going easy enough to really allow your legs to recover so no efforts over Zone 1 today, take it easy and look at the scenery.
Duration: 2h 30m
Stress points: 130
Z1: 14m
Z2: 2h 15m
Z3: -
Z4: -
Z5: -
Z6: 2m
Endurance ride. Set a pace at Endurance and hold this pace for the next 2.5 hours. Throughout the ride, do a 10x 10 second out-of-the-saddle bursts into your Neuromusclar Power Zone (MAX). Make sure cadence stays high
Duration: 2h 30m
Stress points: 123
Z1: 21m
Z2: 2h 9m
Z3: -
Z4: -
Z5: -
Z6: -
Endurance ride. Set a pace at Endurance power and hold this pace for the prescribed workout time. Focus on riding smooth and staying relaxed. Vary your cadence.
Workouts: 4
Total duration: 5h 30m
Total stress points: 269
Average workout:
Duration 1h 23m
Stress points 67
Z1: 1h 47m
Z2: 2h 46m
Z3: 50m
Z4: -
Z5: -
Z6: 6m
Duration: -
Stress points: 0
Z1: -
Z2: -
Z3: -
Z4: -
Z5: -
Z6: -
Relax and recover! You get stronger when resting!
Duration: -
Stress points: 0
Z1: -
Z2: -
Z3: -
Z4: -
Z5: -
Z6: -
Relax and recover! You get stronger when resting!
Duration: -
Stress points: 0
Z1: -
Z2: -
Z3: -
Z4: -
Z5: -
Z6: -
Relax and recover! You get stronger when resting!
Duration: 45m
Stress points: 19
Z1: 45m
Z2: -
Z3: -
Z4: -
Z5: -
Z6: -
Active Recovery! You get faster when you are resting and recovering, not when you are working hard!! Rest days are about going easy enough to really allow your legs to recover so no efforts over Zone 1 today, take it easy and look at the scenery.
Duration: 1h 15m
Stress points: 59
Z1: 21m
Z2: 54m
Z3: -
Z4: -
Z5: -
Z6: -
Build some time on the bike today with a nice Endurance ride!
Duration: 1h 30m
Stress points: 85
Z1: 22m
Z2: 43m
Z3: 20m
Z4: -
Z5: -
Z6: 5m
This is your 12 week test. Warm up well and really CRUSH IT!!
Duration: 2h
Stress points: 106
Z1: 19m
Z2: 1h 10m
Z3: 30m
Z4: -
Z5: -
Z6: 1m
Explosive Power Development! Crush it!