| -- | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 |
| S | EM: 2 2:45 *T: 2x15(10) |
EM: 2:15 3 *T: 2x20(10) |
EM: 2:30 3:15 *T: 2x30(10) |
EM: 2:45 3:30 *T: 45(15) *M: 3x10(5) |
EM: 3 2:15 | EM: 3 SS: 2x15 (6) MT:3X8(5) |
EM: 3:15 SS:3x15(6) |
EM: 3:30 SS:4x15(8) |
EM: 3:45 2:30 | EM: 4 3:15 *SS: 4x15(8) |
EM: 3:15 3:30 *CR: 4x12(10) |
EM: 2:30 |
| M | R | R | R | R | R | R | R | R | R | R | R | R |
| T | EM: 1:30 T: 20 |
EM: 1:15 1:45 *T:30 |
EM: 1:30 2 *T:40 |
EM: 1 1:15 | EM: 1:30 1:45 *SS: 2x12(6) |
EM: 1:30 2 *SS: 2x15(6) |
EM: 1:452:15 *SS: 2x20(8) |
RR: 45 EM: 1:30 |
EM: 1:30 2 *CR: 3x8(6) |
EM: 1:45 2:15 *CR: 3x10(8) |
EM: 2 2:30 *CR: 3x12(10) |
EM: 1:15 |
| W | R EM:2 MT: 3x8(5) |
R EM: 1:45 |
R EM: 1:45 |
RR: 45 R | R EM: 1:45 |
R EM: 2 |
R EM: 2 |
EM: 1 R |
R EM: 2 |
R EM: 2:15 |
R EM: 2:15 |
R |
| T | *EM: 1:30 MT: 3x8 (5) |
EM: 1:30 2 *MT: 3x10(5) |
EM: 1:45 2:15 *MT: 3x12(5) |
*EM: 1:15 *T: 15 |
EM: 1:30 2 *T: 40 |
EM: 1:45 2:15 *T:45 |
EM: 1:45 2:15 *T:50 |
EM: 1:15 1:30 | EM: 1:45 2 *SS: 3x15(8) |
EM: 1:30 2:15 *CR: 2x12(10) 3x10(10) |
EM: 1:45 2:30 *CR: 3x10(8) 3x12(10) |
EM: 1:15 |
| F | R RR | R RR | R RR | R RR | R RR | R RR | R RR | R RR | R RR | R | R | RR |
| S | GR: 2:15 3 | GR: 2:30 3:15 | GR: 2:45 3:30 | EM: 2:15 2 | GR: 3 3:15 | GR: 3:15 3:30 | GR: 3:30 3:45 | EM: 2 | GR: 3:30 | GR: 4:15 4 | GR: 4:30 | CENTURY |
| KEY:
Orange = Beginner Yellow= Advanced * = Both do same workout and time if asterisked or if only one color present. 2x20 (8)= # of Reps x timeof interval (minutes of rest between intervals) CR=Climbing Repeats Terrain= Gradual climb, Effort= Just above lactate threshold with cadence of 75-85, Duration= 8-15 mins w/ 1:1 to 1:5 work:recovery ratio unless otherwise indicated in parenthesis EM=Endurance Miles Terrain= Flat to Rolling, Effort= Easy to moderate cadence of 85-100, Duration= 1-4 hrs FS=Flat Sprints Terrain= Flat, Effort=Begin at moderate pace and gearing then max effort sprints, Duration= 8-10 sprints w/ full recovery between GR=Group Ride Terrain=Similar to century,if possible, Effort= Hard enough to hang w/ group, Duration= 2-4 hrs MT=Muscle Tension intervals Terrain= Long, gradual hill Effort= In big gear spin at a slow cadence of 50-60, Duration= 8-12 mins R=Rest Day Kick back and relax, no riding RR=Recovery Ride Terrain= Flat to rolling hills, Effort= Easy pace, light gear, moderate cadence, Duration= up to 90 mins or as indicated SS=Steady State Terrain= Flat to rolling hills, Effort= At or below lactate threshold with a cadence of 85-95, Duration= 8-20 mins w/ 1:1 work:recovery ratio unless otherwise indicated in parenthesis T=Tempo Terrain= Flat Effort= A little too hard to talk cadence of 70-75, Duration= 15-50 minutes |
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