master the mountain
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Train for terrain that makes you redline, recover, then redline again.
When you blast beyond the bounds of your aerobic fitness, your technical skills take a dive.
This plan builds base fitness while honing your top speed. Plan Tips: Beginners, take Mondays, Wednesdays and Fridays as rest days. n Try to do at least half of the interval sessions
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Beginner (7.5–9.5 hrs./week)=workouts in BLACK; advanced (9–14 hrs./week)=variations in WHITE where they appear n All rides at a conversational pace (easy to moderate) on flat to
rolling terrain, unless otherwise noted n Recovery Ride=Easy ride, light gear, moderate cadence Climb Repeats=Steady climb at 78–83% of max heart rate (MHR), cadence 70–85 rpm
Steady State=A longer effort at your lactate threshold (85% + 3 beats per minute of your MHR), cadence 85–95 rpm Hill Accelerations=Pedal normally until the final 500 yards of the
hill, then gradually accelerate to near MHR; start the interval the last few yards of the hill, out of the saddle at max effort Power Intervals=Pace above lactate threshold, with a perceived
exertion of 8–9, or 90–95% of MHR Tempo=80% of MHR in a larger gear, cadence 70–75 rpm VO 2 Intervals=As hard as possible, paying no attention to heart rate, to boost max oxygen
consumption (VO 2 max) levels Hill Sprints=All-out sprint on a hill
2 hrs.
w/ 3x15-min. Steady State; 10 min. rest
1 hr. 45 min.
w/ 3x12-min. Climb Repeats; 10 min. rest
week
2 hrs. 15 min.
w/ 4x15-min. Steady State; 10 min. rest
1 hr. 45 min.
w/ 3x15-sec. Hill Accelerations; 3 min. rest
2 hrs. 30 min.
w/ 3x20-sec. Hill Accelerations; 2 min. rest
1 hr.
1 hr. 30 min.
1 hr. 30 min.
w/ 2 sets of 3x3-min. Power Intervals;
3 min. rest; 8 min. b/t sets
2 hrs. 15 min.
w/ 3x20-min. Steady State; 10 min. rest
1 hr. 30 min.
w/ 3 sets of 3x3-min. Power Intervals;
3 min. rest; 6 min. b/t sets
2 hrs. 30 min.
w/ 3x10-min. Climb Repeats; 8 min. rest
2 hrs.
w/ 4x30-sec. VO2 Intervals; 30 sec. rest
2 hrs. 45 min.
w/ 6x30-sec. VO2 Intervals; 30 sec. rest
1 hr.
1 hr. 30 min.
2 hrs.
w/ 2 sets of 3x3-min. Power Intervals;
3 min. rest; 8 min. b/t sets
1 hr. 30 min.
2 hrs. 45 min.
w/ 3 sets of 4x30-sec. VO2 Intervals;
30 sec. rest; 8 min. b/t sets
1 hr. 45 min.
2 hrs.
w/ 5x10-sec. Hill Sprints; 5 min. rest
1 hr. 30 min.
w/ 2 sets of 5x30-sec. VO2 Intervals;
30 sec. rest; 8 min. b/t sets
Thursday
1 hr. 30 min.
w/ 3x8-min. Climb Repeats; 8 min. rest
2 hrs. 15 min.
w/ 4x15-min. Steady State; 10 min. rest
1 hr. 45 min.
w/ 3x10-min. Climb Repeats; 8 min. rest
2 hrs. 30 min.
w/ 3x20-min. Steady State; 10 min. rest
1 hr. 45 min.
w/ 3x6-min. Climb Repeats; 6 min. rest
2 hrs. 45 min.
w/ 3x8-min. Climb Repeats; 6 min. rest
1 hr. 30 min.
1 hr. 30 min.
w/ 2 sets of 2x3-min. Power Intervals;
3 min. rest; 8 min. b/t sets
friday—rest day; 30 min. to 1 hr. 30 min. recovery ride
week
1 hr. 30 min.
w/ 3x10-min. Climb Repeats; 10 min. rest
WEDNESDAY—rest day; 2 hrS. TO 3 HRS. at conversational pace; rest day—weeks 4, 8 and 11
Monday—rest day >>>>>>>>>
1
2
3
4
5
6
7
8
9
10
11
12
week
Tuesday
saturday
sunday
2 hrs. 30 min.
3 hrs.
2 hrs.
2 hrs. 45 min.
2 hrs. 45 min.
3 hrs. 15 min.
2 hrs. 30 min.
3 hrs.
3 hrs. 30 min.
w/ 2 sets of 2x3-min. Power Intervals;
3 min. rest; 6 min. b/t sets
2 hrs. 30 min.
2 hrs. 30 min.
3 hrs. 15 min.
2 hrs. 45 min.
2 hrs. 15 min.
2 hrs. 30 min.
w/ 30 min. Tempo
2 hrs. 30 min.
w/ 3x3-min. Power Intervals; 10 min. rest
w/ 3x10-min. Steady State;
10 min. rest
w/ 4x6-min. Climb Repeats; 6 min. rest
2 hrs. 30 min.
3 hrs. 30 min.
2 hrs. 45 min.
3 hrs. 15 min.
w/ 4x8-min. Climb Repeats; 6 min. rest
w/ 2 sets of 2x4-min. Power Intervals;
4 min. rest; 10 min. b/t sets
2 hrs. 30 min.
w/ 3x10-min. Climb Repeats; 8 min. rest
1 hr. 30 min.
2 hrs. 30 min.
1 hr. 45 min.
2 hrs. 45 min.
w/ 4x8-min. Climb Repeats; 8 min. rest
w/ 6x10-sec. Hill Sprints; 5 min. rest
w/ 4x10-min. Climb Repeats; 8 min. rest
w/ 3x4-min. Power Intervals; 4 min. rest
1 hr. 30 min.
2 hrs.
2 hrs. 30 min.
3 hrs.
w/ 20-min. Tempo
2 hrs.
4 hrs.
3 hrs.
w/ 3x6-min. Climb Repeats; 6 min. rest
w/ 4x10-min. Climb Repeats; 8 min. rest
w/ 4x3-min. Power Intervals; 4 min. rest
w/ 4x4-min. Power Intervals; 3 min. rest
1 hr. 45 min.
2 hrs. 45 min.
2 hrs.
3 hrs.
w/ 2 sets of 3x3-min. Power Intervals;
3 min. rest; 8 min. b/t sets
1 hr. 30 min.
w/ 3x2-min. Power Intervals; 2 min. rest
w/ 6x10-sec. VO2 Intervals; 2 min. rest
1 hr.
w/ 3x15-sec. Hill Accelerations;
3 min. rest
3 hrs.
2 hrs.
3 hrs.
w/ 30-min. Tempo
2 hrs. 30 min.
3 hrs. 15 min.
2 hrs. 30 min.
w/ 45-min. Tempo
2 hrs.
w/ 45-min. Tempo
1 hr.
1 hr. 15 min.
w/ 3x2-min. Power Intervals; 5 min. rest
2 hrs. 30 min.
w/ 2 sets of 2x3-min. Power
Intervals; 3 min. rest; 8 min.
b/t sets
Event
or Race day