10 WEEK TRAINING PLAN
Established 1891
FROM SOFA TO 60KM
10 WEEK TRAINING PLAN
FROM S O FA TO 60KM Just starting out the sport of cycling? Or want to reach an achievable milestone? This training plan will help you get there.
R
iders who are aiming to ride 60km but who may not have ridden a bike in a long time or just starting out in the sport and want to improve their fitness from a base level. Or for cyclist’s training for a charity event such as Alzheimer’s Research UK Cycling Down Dementia challenge. T H I S P L A N W I L L - Make you fitter by gradually building your fitness from a limited active level. It
53 | 25 June, 2020 | Cycling Weekly
is important to take each week as it comes.
used as fitness or active recovery days depending on your personal journey.
H O W I T W O R K S - The training plan is based around 10 weeks training, slowly progressing your long endurance ride and fitness gradually week on week up until you are able to complete a 60km ride. Some shorter, more intense rides are also included within the plan to activate a training response, as well as some cross training sessions which can be
H OW TO U S E O U R C YC LI N G P L A N - For our training plans,
different parts of the rides are described using numbered training zones. The plan is to work at that level of effort for the time given. Making the most of your time means working at the right effort level for you. Here’s how to work out where your training zones are.
SOFA TO 60KM
Cycling training plan WEEK
1 2 3 4 5
MONDAY
TUESDAY
Z1 | Easy
WEDNESDAY
Z2 | Steady
Z3 | Brisk
THURSDAY
INTERVAL RIDE
REST DAY
Duration: 30 minutes 10min - Z1 2min - Z4 3min - Z2
2min - Z4 3min - Z2 10min - Z1
Duration: 30 minutes
Choose from, jog/walk, swimming, pilates/yoga, gym
REST DAY
REST DAY
REST DAY
10min - Z1 2min - Z4 3min - Z2
2min - Z4 3min - Z2 10min - Z1
REST DAY
REST DAY
REST DAY
Choose from, jog/walk, swimming, pilates/yoga, gym
REST DAY
REST DAY
REST DAY
REST DAY
INTERVAL RIDE
REST DAY
2min - Z4 3min - Z2 2min - Z4 3min - Z2 10min - Z1
Choose from, jog/walk, swimming, pilates/yoga, gym
REST DAY
Duration: 30 minutes 10min @ Z1 10min @ Z3-4 10min @ Z1
Duration: 30 minutes
Choose from, jog/walk, swimming, pilates/yoga, gym
Duration: 45 minutes 10min @ Z1 25min @ Z3-4 10min @ Z1
REST DAY
REST DAY
REST DAY
Choose from, jog/walk, swimming, pilates/yoga, gym
10min @ Z1 1hr 10min @ Z2 10min @ Z1
Duration: 45 minutes 10min @ Z1 1hr 10min @ Z2 10min @ Z1
15KM ENDURANCE RIDE
REST DAY
Duration: 60 minutes 10min @ Z1 40min @ Z2-3 10min @ Z1
20KM ENDURANCE RIDE
REST DAY
Duration: 60 minutes 10min @ Z1 40min @ Z2-3 10min @ Z1
25KM ENDURANCE RIDE
CROSS TRAINING
Duration: 45 minutes
Duration: 45 minutes
15KM ENDURANCE RIDE
TEMPO RIDE
Duration: 40 minutes 10min - Z1 2min - Z4 3min - Z2 2min - Z4 3min - Z2
Duration: 30 minutes
SUNDAY 15KM ENDURANCE RIDE
CROSS TRAINING
CROSS TRAINING
Duration: 30 minutes
SATURDAY
TEMPO RIDE
INTERVAL RIDE
Duration: 30 minutes
FRIDAY
Z4 | Very Hard
CROSS TRAINING
CROSS TRAINING
REST DAY
Z4 | Hard
REST DAY
Duration: 1 hour 15 minutes 10min @ Z1 55min @ Z2-3 10min @ Z1
SOFA TO 60KM
Cycling training plan WEEK
6
MONDAY
TUESDAY
Z1 | Easy
WEDNESDAY
Z2 | Steady
Z3 | Brisk
THURSDAY
REST DAY
Choose from, jog/walk, swimming, pilates/yoga, gym
REST DAY
REST DAY
INTERVAL RIDE
7 8
10min - Z1 2min - Z4 3min - Z2 2min - Z4 3min - Z2
2min - Z4 3min - Z2 2min - Z4 3min - Z2 10min - Z1
REST DAY
REST DAY
CROSS TRAINING
REST DAY
Duration: 45 minutes
Choose from, jog/walk, swimming, pilates/yoga, gym
REST DAY
REST DAY
INTERVAL RIDE
9 10
REST DAY
2min - Z4 3min - Z2 2min - Z4 3min - Z2 10min - Z1
REST DAY
Choose from, jog/walk, swimming, pilates/yoga, gym
10min @ Z1 40min @ Z3-4 10min @ Z1
REST DAY
Duration: 45 minutes
Choose from, jog/walk, swimming, pilates/yoga, gym
Duration: 70 minutes 10min @ Z1 50min @ Z3-4 10min @ Z1
REST DAY
REST DAY
Duration: 60 minutes
Choose from, jog/walk, swimming, pilates/yoga, gym
REST DAY
REST DAY
REST DAY
10min @ Z1 40min @ Z3-4 10min @ Z1
10min @ Z1 1hr 10min @ Z2-3 10min @ Z1
Duration: 1 hour 45 minutes 10min @ Z1 1hr 25min @ Z2-3 10min @ Z1
45KM ENDURANCE RIDE
REST DAY
Duration: 2 hours 15 minutes 10min @ Z1 1h 55min @ Z2-3 10min @ Z1
50KM ENDURANCE RIDE
REST DAY
Duration: 2 hours 35 minutes 10min @ Z1 2h 15min @ Z2-3 10min @ Z1
60KM ENDURANCE RIDE
TEMPO RIDE
Duration: 60 minutes
Duration: 1 hour 30 minutes
35KM ENDURANCE RIDE
CROSS TRAINING
CROSS TRAINING
Duration: 60 minutes
Duration: 60 minutes
SUNDAY 30KM ENDURANCE RIDE
TEMPO RIDE
Duration: 40 minutes 10min - Z1 2min - Z4 3min - Z2 2min - Z4 3min - Z2
SATURDAY
CROSS TRAINING
Duration: 40 minutes
REST DAY
FRIDAY
Z4 | Very Hard
TEMPO RIDE
CROSS TRAINING
Duration: 45 minutes
Z4 | Hard
REST DAY
Duration: 3 hours
10min @ Z1 2h 40min @ Z2-3 10min @ Z1
Jake Baggaley Photography
Ride for #TeamARUK in 2021 and help make research breakthroughs possible
Visit alzres.uk/fundraise to find out more Registered charity numbers: 1077089 & SC042474