Get Faster in 5 Days!

Get fitter and faster in one (hard) week a month. – By Selene Yeager

Photograph by Andrew Smith | Flickr

Photograph by Andrew Smith | Flickr

Tired of ditching social rides because you have intervals to do? Research indicates that you can do high-intensity work just one week a month, leaving the other three weeks for mellow rides. ­In the study, cyclists trained for a month, structured as five high-intensity rides the first week, then one day of intervals each subsequent week with easier rides mixed in. They improved power and VO2 max more than those who spread the intensity over the month. Here’s how to do it.

cycling_JM

Week 1 High-Intensity Block

Monday: 6 x (5 minutes at effort 9 + 2.5 min. at effort 2)
Tuesday: 5 x (6 min. at effort 9 + 3 min. at effort 2)
Wednesday: Rest day
Thursday: 6 x (5 min. at effort 9 + 2.5 min. at effort 2)
Friday: 5 x (6 min. at effort 9 + 3 min. at effort 2)
Saturday: Rest day
Sunday: 6 x (5 min. at effort 9 + 2.5 min. at effort 2)

Weeks 2, 3, and 4 Moderate Block

Monday: Rest day
Tuesday: 1.5 hours at effort 4–6
Wednesday: Intensity day; see below
Thursday: 1–1.5 hours at effort 4–6
Friday: Rest or 1 hour at ­effort 4–6
Saturday: 2–3 hours at effort 4–6*
Sunday: 2–3 hours at effort 4–6*
* Include a few efforts at 7–8, such as climbing

WEEK 2 6 x (5 min. at effort 9 + 2.5 min. easy)
WEEK 3 5 x (6 min. at effort 9 + 3 min. easy)
WEEK 4 6 x (5 min. at effort 9 + 2.5 min. easy)


 

 

 

Effort Guide
1 Barely rolling
2 Easy spin, warm-up, cool-down
3 Moderately easy
4 Moderate
6 Hard
9 Hardest effort you can sustain for the entire interval
10 All-out

Additional Notes:
Warm up for 15 minutes with easy pedalling before all interval sessions in this plan. Cool down afterwards with a five-minute easy spin.

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One Response to Get Faster in 5 Days!

  1. James October 16, 2014 at 5:35 pm #

    Can you put the ubove in more detail please. How can I get my legs strong. I am 52 and love riding road and MTB,but my legs is still weak. Thanks

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