8 Week 100K Cycling Plan
Legend:
- Warm-up before interval training: 15 minutes easy plus 90 seconds of increased intensity
- Short Interval (SI) = 2.5 minutes at 7 out of 10 Intensity (10 being HARD), 5 minutes easy pedaling to recovery
- Long Interval (LI) = 10 minutes at 5-6 out of 10 Intensity (10 being HARD), 5 minutes easy pedaling to recovery
- Warm-down after interval training: 15 minutes easy pedaling to lower your heart rate
- Easy ride = 30-90 minutes, could be at a gym, on a trainer, or on the road
- XT = cross train, strength or other sport
- M = mobility, stretch, foam roller
- ’ = minutes
Schedule
Week 1
- Monday: OFF
- Tuesday (SI): 4 x 2.5′
- Wednesday (XT or M): XT/rest
- Thursday (LI): 2 x 10′
- Friday: 60′
- Saturday (M): Easy
- Sunday (Ride): 20K
Week 2
- Monday: 30′
- Tuesday (SI): 4 x 2.5′
- Wednesday (XT or M): XT/rest
- Thursday (LI): 3 x 10′
- Friday: 60′
- Saturday (M): Easy
- Sunday (Ride): 40K
Week 3
- Monday: 60′
- Tuesday (SI): 5 x 2.5′
- Wednesday (XT or M): XT/rest
- Thursday (LI): OFF
- Friday: OFF
- Saturday (M): 60′ – 90′
- Sunday (Ride): 50K
Week 4
- Monday: OFF
- Tuesday (SI): OFF
- Wednesday (XT or M): XT/rest
- Thursday (LI): 2 x 10′
- Friday: 30′
- Saturday (M): OFF
- Sunday (Ride): OFF
Week 5
- Monday: OFF
- Tuesday (SI): 4 x 2.5′
- Wednesday (XT or M): XT/rest
- Thursday (LI): 4 x 10′
- Friday: OFF
- Saturday (M): 60′ – 90′
- Sunday (Ride): 50K
Week 6
- Monday: 30′
- Tuesday (SI): 5 x 2.5′
- Wednesday (XT or M): XT/rest
- Thursday (LI): 4 x 10′
- Friday: 60′
- Saturday (M): Easy
- Sunday (Ride): 80K
Week 7
- Monday: 60′
- Tuesday (SI): 5 x 2.5′
- Wednesday (XT or M): XT/rest
- Thursday (LI): OFF
- Friday: 60′
- Saturday (M): Easy
- Sunday (Ride): 30K
Week 8
- Monday: 45′
- Tuesday (SI): 2 x 2.5′
- Wednesday (XT or M): XT/rest
- Thursday (LI): 65′
- Friday: 60′
- Saturday (M): Easy
- Sunday (Ride): 100K
