Before starting any training plan, you should consult a sports physician or cardiologist and make sure that you are ready for intensive physical activity. In order to obtain good results with this training plan, you must perform at least 80% of the exercises planned.

To avoid injury, we recommend that you do a postural study at an official or certified dealer. This is a general training plan, please, if you want a personalized and individual training, you should contact a professional trainer.

Are you still here? Then let’s get down to business. We have 2 levels for this training plan, Expert and Pro. Depending on your goals, you can choose between one of the 2. The Expert level already represents a good level of road cycling, between 6h and 11h of cycling per week. For the Pro level, the training is more advanced, you will need to count between 8 and 15 hours in the saddle per week. Add to that a few hours of gym per week.

Thanks to our friends at Biketraining for preparing this program!

Download the PDF file below corresponding to the way you monitor your workouts, either in power or in heart rate.

A big thank you to biketraining.es for making this training plan!

HOW TO CALCULATE YOUR HEART RATE TRAINING ZONES

We recommend that you do the 20′ test (you can find it in the first week of your training plan). The training zones are calculated from the average heart rate during your 20′ test (percentage).

Z1= up to 69%
Z2 = from 69 to 84
Z3 = from 84 to 95
Z4 = from 95 to 105

Example:
Average heart rate in your 20′ test = 170 bpm

Z1= up to 117 bpm
Z2 = from 117 to 142 bpm
Z3 = from 142 to 161 bpm
Z4 = from 161 to 178 bpm

HOW TO CALCULATE YOUR POWER TRAINING ZONES

If you are using a powermeter, we recommend that you do the 20′ test (you can find it in the first week of your training plan). The training zones are calculated from the average power of your 20′ test (percentage).

Z1 = up to 55%
Z2 = from 55 to 75
Z3 = from 75 to 95
Z4 = from 95 to 105
Z5 = from 105 to 120
Z6 = above 120

Example:
Average power in your 20′ test = 280 W

Z1= up to 154w
Z2 = from 154 to 210w
Z3 = from 210 to 266w
Z4 = from 266 to 294w
Z5 = from 294 to 336w
Z6 = above 366w