Previously also available as 8wk Race Day Prep.
Weeks: 8
Duration: 4h 4m/week
Stress points: 216/week
Workouts: 31
Total duration: 32h 36m
Total stress points: 1728
Z1: 18h 5m
Z2: 8h 3m
Z3: 3h 20m
Z4: 1h 10m
Z5: 23m
Z6: 1h 35m
Select a week or scroll down to view all workouts.
Workouts: 4
Total duration: 4h 46m
Total stress points: 234
Average workout:
Duration 1h 11m
Stress points 59
Z1: 2h 54m
Z2: 48m
Z3: 30m
Z4: 25m
Z5: -
Z6: 9m
Duration: 1h 40m 30s
Stress points: 111
Z1: 1h 6m
Z2: 6m
Z3: -
Z4: 20m
Z5: -
Z6: 9m
Start with a good warm up. Then 4 x 5 mins at FTP with 5 mins recovery between efforts, spin your legs easily for 10 minutes then 6 x 1 minute Upper Z6 power efforts with 2 minutes recovery in between - spin your legs out for 10 minutes then finally 10 x 15 second max sprint efforts with 45 seconds rest inbetweeen efforts.
Duration: 1h
Stress points: 25
Z1: 1h
Z2: -
Z3: -
Z4: -
Z5: -
Z6: -
This is predominantly a fat burning ride - low efforts which will build and create a far greater mitochondrial density. Which carries more oxygen to the working muscles later... more easy riding will support the hard workouts nicely.
High Cadence! Up Up Up! - LOW POWER - FAST BREATHING
Duration: 1h 10m
Stress points: 56
Z1: 16m
Z2: 34m
Z3: 20m
Z4: -
Z5: -
Z6: -
This session is best done indoors on the trainer (A split session, Zone 2 followed by Zone 3). Watch the rpm's change to activate different energy systems and work the legs and lungs. A cardio workout followed by a leg workout. No recovery between the efforts, so straight into the Zone 3 block from the 30 mins @ zone 2
Duration: 55m
Stress points: 42
Z1: 32m
Z2: 8m
Z3: 10m
Z4: 5m
Z5: -
Z6: -
warm up - 15 min...4 x 5 min reps with 5mins recovery between each rep.
remain seated whilst climbing. . Idea for today is to not raise heart rates too high but concentrate pressing down hardfrom tops of thighs, keeping a strict style working the core. Keep the burning sensations going. strengthening your ankles, knees and hips. Kind of a GYM session on the bike. Perhaps do the last one at full speed to flood your body with the lactate.
Workouts: 4
Total duration: 4h 56m
Total stress points: 244
Average workout:
Duration 1h 14m
Stress points 61
Z1: 3h
Z2: 48m
Z3: 40m
Z4: 20m
Z5: -
Z6: 9m
Duration: 1h 46m
Stress points: 115
Z1: 1h 11m
Z2: 6m
Z3: -
Z4: 20m
Z5: -
Z6: 9m
Start with a good warm up. Then 4 x 5 mins at FTP with 5 mins recovery between efforts, spin your legs easily for 10 minutes then 6 x 1 minute Upper Z6 power efforts with 2 minutes recovery in between - spin your legs out for 10 minutes then finally 10 x 15 second max sprint efforts with 45 seconds rest inbetweeen efforts.
Duration: 1h
Stress points: 25
Z1: 1h
Z2: -
Z3: -
Z4: -
Z5: -
Z6: -
This is predominantly a fat burning ride - low efforts which will build and create a far greater mitochondrial density. Which carries more oxygen to the working muscles later... more easy riding will support the hard workouts nicely.
High Cadence! Up Up Up! - LOW POWER - FAST BREATHING
Duration: 1h 5m
Stress points: 53
Z1: 11m
Z2: 34m
Z3: 20m
Z4: -
Z5: -
Z6: -
This session is best done indoors on the trainer (A split session, Zone 2 followed by Zone 3). Watch the rpm's change to activate different energy systems and work the legs and lungs. A cardio workout followed by a leg workout. No recovery between the efforts, so straight into the Zone 3 block from the 30 mins @ zone 2
Duration: 1h 5m
Stress points: 51
Z1: 37m
Z2: 8m
Z3: 20m
Z4: -
Z5: -
Z6: -
warm up - 15 min...4 x 5 min reps with 5mins recovery between each rep.
remain seated whilst climbing. . Idea for today is to not raise heart rates too high but concentrate pressing down hardfrom tops of thighs, keeping a strict style working the core. Keep the burning sensations going. strengthening your ankles, knees and hips. Kind of a GYM session on the bike. Perhaps do the last one at full speed to flood your body with the lactate.
Workouts: 4
Total duration: 4h 59m
Total stress points: 253
Average workout:
Duration 1h 15m
Stress points 63
Z1: 2h 57m
Z2: 50m
Z3: 45m
Z4: 20m
Z5: -
Z6: 7m
Duration: 1h 34m
Stress points: 108
Z1: 1h 1m
Z2: 6m
Z3: -
Z4: 20m
Z5: -
Z6: 7m
Start with a good warm up. Then 4 x 5 mins at FTP with 5 mins recovery between efforts, spin your legs easily for 10 minutes then 6 x 1 minute Upper Z6 power efforts with 2 minutes recovery in between - spin your legs out for 10 minutes then finally 10 x 15 second max sprint efforts with 45 seconds rest inbetweeen efforts.
Duration: 1h
Stress points: 25
Z1: 1h
Z2: -
Z3: -
Z4: -
Z5: -
Z6: -
This is predominantly a fat burning ride - low efforts which will build and create a far greater mitochondrial density. Which carries more oxygen to the working muscles later... more easy riding will support the hard workouts nicely.
High Cadence! Up Up Up! - LOW POWER - FAST BREATHING
Duration: 1h 10m
Stress points: 56
Z1: 14m
Z2: 36m
Z3: 20m
Z4: -
Z5: -
Z6: -
This session is best done indoors on the trainer (A split session, Zone 2 followed by Zone 3). Watch the rpm's change to activate different energy systems and work the legs and lungs. A cardio workout followed by a leg workout. No recovery between the efforts, so straight into the Zone 3 block from the 30 mins @ zone 2
Duration: 1h 15m
Stress points: 64
Z1: 42m
Z2: 8m
Z3: 25m
Z4: -
Z5: -
Z6: -
warm up - 15 min...4 x 5 min reps with 5mins recovery between each rep.
remain seated whilst climbing. Idea for today is to not raise heart rates too high but concentrate pressing down hardfrom tops of thighs, keeping a strict style working the core. Keep the burning sensations going. strengthening your ankles, knees and hips. Kind of a GYM session on the bike. Perhaps do the last one at full speed to flood your body with the lactate.
Workouts: 4
Total duration: 4h 5m
Total stress points: 223
Average workout:
Duration 1h 1m
Stress points 56
Z1: 2h 15m
Z2: 1h 10m
Z3: 20m
Z4: -
Z5: -
Z6: 20m
Duration: 1h
Stress points: 77
Z1: 44m
Z2: 6m
Z3: -
Z4: -
Z5: -
Z6: 10m
Warm up for 10 minutes then perform 10 minutes of 10 secs full gas, 20 seconds recovery (barely any pressure on the pedals). Spin your legs for 5 minutes then perform 10 minutes of 20 seconds on / 40 off , recover for 5 minutes then a final 10 minute set of 10 secs on / 20 off , warm down for 10 minutes.
Duration: 1h
Stress points: 25
Z1: 1h
Z2: -
Z3: -
Z4: -
Z5: -
Z6: -
This is predominantly a fat burning ride - low efforts which will build and create a far greater mitochondrial density. Which carries more oxygen to the working muscles later... more easy riding will support the hard workouts nicely.
High Cadence! Up Up Up! - LOW POWER - FAST BREATHING
Duration: 1h 10m
Stress points: 56
Z1: 14m
Z2: 36m
Z3: 20m
Z4: -
Z5: -
Z6: -
This session is best done indoors on the trainer (A split session, Zone 2 followed by Zone 3). Watch the rpm's change to activate different energy systems and work the legs and lungs. A cardio workout followed by a leg workout. No recovery between the efforts, so straight into the Zone 3 block from the 30 mins @ zone 2
Duration: 55m
Stress points: 65
Z1: 17m
Z2: 28m
Z3: -
Z4: -
Z5: -
Z6: 10m
Best done on the turbo. Start with 15 min warm up. Then perform 10 minutes of 30 seconds on @ Upper Zone 6 followed by 30 seconds off @ Upper Zone 2. Spin your legs easily for 10 minutes then repeat the 30/30 set . Today is a hard session so make sure you stay fuelled and hydrated throughout the day.
Workouts: 4
Total duration: 4h 10m
Total stress points: 240
Average workout:
Duration 1h 3m
Stress points 60
Z1: 1h 54m
Z2: 1h 36m
Z3: 20m
Z4: -
Z5: -
Z6: 20m
Duration: 1h 10m
Stress points: 84
Z1: 54m
Z2: 6m
Z3: -
Z4: -
Z5: -
Z6: 10m
Warm up for 10 minutes then perform 10 minutes of 10 secs full gas, 20 seconds recovery (barely any pressure on the pedals). Spin your legs for 5 minutes then perform 10 minutes of 20 seconds on / 40 off , recover for 5 minutes then a final 10 minute set of 10 secs on / 20 off , warm down for 10 minutes.
Duration: 1h
Stress points: 39
Z1: 14m
Z2: 46m
Z3: -
Z4: -
Z5: -
Z6: -
Start with a 10 minute warm up - Zone 1. Then 40 minutes Zone 2, but for the first 20 seconds of each and every minute, lift your cadence to 110 rpm - whilst maintaining the same power. So lower the resistence/gear and raise your cadence. 10 min cool down
Duration: 1h 5m
Stress points: 52
Z1: 19m
Z2: 26m
Z3: 20m
Z4: -
Z5: -
Z6: -
This session is best done indoors on the trainer (A split session, Zone 2 followed by Zone 3). If short for time, drop the Zone 2 effort and go straight into the SE effort from the warm-up.
Duration: 55m
Stress points: 65
Z1: 27m
Z2: 18m
Z3: -
Z4: -
Z5: -
Z6: 10m
Best done on the turbo. Start with 15 min warm up. Then perform 10 minutes of 30 seconds on @ Upper Zone 6 followed by 30 seconds off @ Upper Zone 2. Spin your legs easily for 10 minutes then repeat the 30/30 set. Today is a hard session so make sure you stay fuelled and hydrated throughout the day.
Workouts: 4
Total duration: 3h 50m
Total stress points: 226
Average workout:
Duration 58m
Stress points 57
Z1: 1h 44m
Z2: 1h 26m
Z3: 20m
Z4: -
Z5: -
Z6: 20m
Duration: 1h
Stress points: 77
Z1: 44m
Z2: 6m
Z3: -
Z4: -
Z5: -
Z6: 10m
Warm up for 10 minutes then perform 10 minutes of 10 secs full gas, 20 seconds recovery (barely any pressure on the pedals). Spin your legs for 5 minutes then perform 10 minutes of 20 seconds on / 40 off , recover for 5 minutes then a final 10 minute set of 10 secs on / 20 off , warm down for 10 minutes.
Duration: 50m
Stress points: 32
Z1: 14m
Z2: 36m
Z3: -
Z4: -
Z5: -
Z6: -
Start with a 10 minute warm up - Zone 1. Then 30 minutes Zone 2, but for the first 20 seconds of each and every minute, lift your cadence to 110 rpm - whilst maintaining the same power. So lower the resistence/gear and raise your cadence. 10 min cool down
Duration: 1h 5m
Stress points: 52
Z1: 19m
Z2: 26m
Z3: 20m
Z4: -
Z5: -
Z6: -
This session is best done indoors on the trainer (A split session, Zone 2 followed by Zone 3). If short for time, drop the Zone 2 effort and go straight into the SE effort from the warm-up.
Duration: 55m
Stress points: 65
Z1: 27m
Z2: 18m
Z3: -
Z4: -
Z5: -
Z6: 10m
Start with 15 min warm up. Then perform 10 minutes of 30 seconds on @ Upper Zone 6 followed by 30 seconds off @ Upper Zone 2. Spin your legs easily for 10 minutes then repeat the 30/30 set. Today is a hard session so make sure you stay fuelled and hydrated throughout the day.
Workouts: 4
Total duration: 3h 42m
Total stress points: 203
Average workout:
Duration 55m
Stress points 51
Z1: 1h 55m
Z2: 1h 6m
Z3: 20m
Z4: -
Z5: 11m
Z6: 10m
Duration: 1h
Stress points: 77
Z1: 44m
Z2: 6m
Z3: -
Z4: -
Z5: -
Z6: 10m
Warm up for 10 minutes then perform 10 minutes of 10 secs full gas, 20 seconds recovery (barely any pressure on the pedals). Spin your legs for 5 minutes then perform 10 minutes of 20 seconds on / 40 off, recover for 5 minutes then a final 10 minute set of 10 secs on / 20 off, warm down for 10 minutes.
Duration: 40m
Stress points: 25
Z1: 14m
Z2: 26m
Z3: -
Z4: -
Z5: -
Z6: -
Start with a 10 minute warm up - Zone 1. Then 20 minutes Zone 2, but for the first 20 seconds of each and every minute, lift your cadence to 110 rpm - whilst maintaining the same power. So lower the resistence/gear and raise your cadence. 10 min cool down.
Duration: 1h 5m
Stress points: 52
Z1: 20m
Z2: 26m
Z3: 20m
Z4: -
Z5: -
Z6: -
This session is best done indoors on the trainer (A split session, Zone 2 followed by Zone 3). If short for time, drop the Zone 2 effort and go straight into the SE effort from the warm-up.
Duration: 56m 30s
Stress points: 49
Z1: 38m
Z2: 8m
Z3: -
Z4: -
Z5: 11m
Z6: -
15 min easy warm up. Taper intervals are to be 90 sec in duration. Not too hard, but slightly above 10 mile TT power. Recover @ Z1 for 3 min.
Workouts: 3
Total duration: 2h 9m
Total stress points: 105
Average workout:
Duration 43m
Stress points 35
Z1: 1h 25m
Z2: 20m
Z3: 5m
Z4: 5m
Z5: 12m
Z6: 2m
Duration: 47m 30s
Stress points: 39
Z1: 32m
Z2: 8m
Z3: -
Z4: -
Z5: 8m
Z6: -
15 min easy warm up. Taper intervals are to be 90 sec in duration. Not too hard, but slightly above 10 mile TT power. Recover @ Z1 for 3 min.
Duration: 38m 30s
Stress points: 29
Z1: 26m
Z2: 8m
Z3: -
Z4: -
Z5: 5m
Z6: -
15 min easy warm up. Taper intervals are to be 90 sec in duration. Not too hard, but slightly above 10 mile TT power. Recover @ Z1 for 3 min.
Duration: 42m 30s
Stress points: 37
Z1: 26m
Z2: 5m
Z3: 5m
Z4: 5m
Z5: -
Z6: 2m
Practice your warm up routine. 10 mins Zone 1, 5 mins Zone 2, 5 mins Z3, 5 mins upper zone 4, 5 mins Zone 1. 3 x 30 second efforts at Zone 6 with 2 min recovery.
Duration: -
Stress points: 0
Z1: -
Z2: -
Z3: -
Z4: -
Z5: -
Z6: -
Good luck! Drink and eat on the way to the race. Get there early. Sign on and get your number on. Keep away from those who talk - talk after. Put the bike together and begin to warm up. Time it so you only have a few minutes before your start. Go get them!