Sample Training Plans

The following sample plans are based on the amount of hours you are able to devote to training each week. You should try and incorporate some training each week, even if it is not the full program below.

Four hours per week

• 2 hour long ride of rolling hills/moderate effort

• 45 minutes of intervals or hill repeats (spin class good for intervals)

• 75 minutes tempo – a hard ride for the entire time

Seven hours per week

• 3 hour long ride of varying terrain, hills/moderate effort

• 60 minutes of intervals or hill repeats

• (2) 15 minute core workout

• A 2 hour ride with 90 minutes of tempo in the middle

• 1 Hour climbing

Ten hours per week 

• 4 hour long ride with varying terrain

• 70 minutes divided core/strength training

• A 2 1/2 hour ride with 2 hours of tempo in the middle

• 60 minutes of hill repeats

• 80 minutes of climbing