Week 1:

1) 60 minutes with 5 sets of 5x15-second fast pedaling intervals

2) 60 minutes in the active recovery zone along with weights

3) 60 minutes with 3x10-minute intervals at 60-80 rpm

Week 2:

1) 60 minutes in the active recovery zone along with weights

2) 90 minutes in the endurance zone

3) 60 minutes in the active recovery zone along with weights

Week 3:

1) 90 minutes with 4 sets of 5x30-sec. fast pedaling intervals

2) 60 minutes in the active recovery zone along with weights

3) 90 minutes with 3x15-minute intervals at 60-80 rpm

Week 4:

1) 60 minutes in the active recovery zone along with weights

2) 90 minutes with hills

3) 60 to 90 minutes in the active recovery zone along with weights

Week 5:

1) 90 minutes with 3 sets of 5x1-min. fast pedaling intervals

2) 60 minutes in the active recovery zone along with weights

3) 120 minutes with 2x20-minute tempo intervals

Week 6:

1) 60 minutes in the active recovery zone along with weights

2) 120 to 150 minutes of hills

3) 90 minutes in the active recovery zone along with weights

Week 7:  

1) 90 minutes of easy pedaling

2) 60minutes with 5x30-sec. tempo interval

3) 60 minutes in the active recovery zone

Week 8:

1) 45 minutes in the active recovery zone

2) 30 minutes in the active recovery zone

3) 30 minutes in the active recovery zone

Weights