10 Weeks to the Best Ride of Your Life – Stage 4

Gran Fondo Race Training Plan – Stage 4

Photo: Jarusha Brown, Prospera Granfondo Axel Merckx

This is the final week before your big event. This should be a very low-stress week. When it comes to improvement, the closer the race gets, the less improvement we can expect to see. And throwing in a few extra panic training kilometres the week before the race can cause more damage than it’s worth. Be confident that you have done what you can to get to the start line. In a way, the hard part is over. All that’s left is the cherry on top!

This week, focus on rest, good nutrition, staying healthy and keeping your stress low. There are a few workouts this week to help keep you activated and functionally at your best, but really focus on the quality of your time off the bike to make full benefit of this week.

Stage 4


  • Bike: Tabata workout – 15 seconds on, 20 seconds off
  • Duration: 40 minutes
  • Workout Description: Functional stress on all systems. This one will hit you hard
  • Warm-up: 5 minutes easy gradually increasing heart rate
  • Main set: 1 to 3 sets. For one set: go 15 seconds at 100% and rest for 20 seconds. Repeat until you fall to 90% exertion. Rest 5 minutes in between sets
  • Cool-down: Balance of time to complete 40 minutes


  • Bike: Super easy ride
  • Duration: 60 minutes
  • Workout Description: Really easy flat ride at 60% to keep the legs ticking


  • Rest
  • Registration and bike check
  • Workout Description: Ensure you collect your race package at the fondo expo, then check that your bike is in perfect working order. Take a 5-minute spin


  • Race day!!!


Support Local Media

Since 1991, IMPACT Magazine has produced freely distributed award-winning editorial content, including departments on fitness, health, nutrition, food, training, sports medicine, travel and features on the top athletes across the country.

Why Your Support Matters

IMPACT Magazine has kept its publication free and available to readers for 29 years. We believe that everyone deserves access to quality, credible health and fitness content to live their healthiest and best lives. We pride ourselves on delivering the best editorial from the best experts in their fields along with supporting both local and national brands that align with our core values.

We are independently owned and operated and support local fitness and health professionals, writers, photographers, designers and artists.

Please consider supporting IMPACT Magazine by making a donation of any amount via PayPal below. Your donations will help us continue to make an IMPACT into the future!

Impact Magazine DonationsDonate to Impact Magazine


Please enter your comment!
Please enter your name here