Heading into week 3, you should be getting used to the routine by now, and starting to feel stronger on the bike.

Week 3

Monday: REST

Tuesday: Intervals
Warm up for 30 min in zone 2 and 3: Follow with 3 x 10 minutes of seated climbing on a moderate gradient. Keep the cadence low (50-65) and use a low gear to keep the intensity below the mid zone 3 range. Keep your shoulders and hands relaxed during the climbing and focus on keeping the pelvis steady. If you struggle to sit for the entire climb then stand for 50 metres and then sit again. Rest for 10min in zone 2 between each climbing effort. Recover for 20min in zone 2 to finish.

Wednesday: REST

Thursday: 1.5 Hours
Zone 2 and zone 3. Try to keep cadence high throughout(>90 RPM)

Friday: REST

Saturday: 2 Hours
Zone 2 and zone 3. Self selected cadence

Sunday: 2 Hours
Zone 2 only. Try to keep cadence high throughout(>90 RPM)

This training programme refers to training zones. To work out your particular training zones, click here.

– This training programme was designed by Dr Jeroen Swart

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