Sportive Training Plan 4

Level 4 of the Sportive Training Plan is designed for people are actively cyclists who have been riding 2-3 times a week for the last 12 months, they would be expected to have a Max Minute Power: Males 340W-400W, Females 240W-280W and Power/weight ratio: Males 3.64W-4.80W and Females 3.64W-4.21W. To find your Max Minute Power please visit the Test Section of the Guide, and the Fitness Levels page for more info about fitness leves.

Any combination of resistance level and cadence is acceptable to suit riding style and aim of a specific training session, see the table of resistance setting, cadence and power

Week 1

Session Outdoor Indoor
1 45’ - 60’ Recovery-Zone 1
2 30’ Zone 1 Focus on pedalling technique
3 1:30 varied terrain Zone 1-Zone 5 60’ Zone 1-Zone 2
4 45’ Progressive Session Zone 1-Zone 3
5 (optional)
Total 2:35 - 3:05

Week 2

Session Outdoor Indoor
1 1:30 varied terrain Zone 1-Zone 5 60’ Zone 2
2 45’ - 60’ Recovery-Zone 1 30’ Zone 1 Focus on pedalling technique
3 1:30 varied terrain Zone 1-Zone 5 60’ Zone 2
4 45’ Progressive Session Zone 1-Zone 3
5 (optional)
Total 1:50 - 2:20

Week 3

Session Outdoor Indoor
1 1:45 flat terrain - Zone 1-Zone 4 60’ Zone 2
2 45’ - 60’ Recovery-Zone 1 30’ Zone 1 Focus on pedalling technique
3 1:45 flat terrain - Zone 1-Zone 4 45’ Zone 2
4 45’ Zone 1 with 2 x 4 mins Zone 4 efforts at 15’ and 27’
5 (optional)
Total 3:00 - 5:00

Week 4

Session Outdoor Indoor
1 2:00 flat terrain - Zone 1-Zone 4 90’ Zone 2
2 60’ Zone 2 45’ Zone 2-Zone 3
3 1:45 flat terrain - Zone 1-Zone 4 45’ Zone 2
4 45’ Zone 1 with 2 x 4 mins Zone 4 efforts at 15’ and 27’
5 (optional) 45’ - 60’ Recovery-Zone 1 30’ Zone 1
Total 5:00 - 6:30

Week 5

Session Outdoor Indoor
1 1:45 flat terrain - Zone 1-Zone 4 60’ Zone 2
2 60’ Cadence session Zone 1-Zone 4 include 4 ‘rev outs’ downhill (downhill sprints) 30’ Cadence session Zone 1-Zone 2 include 4 ‘rev outs’ on lowest resistance setting
3 45’ Progressive Session Zone 1-Zone 3
4 1:45 flat terrain - Zone 1-Zone 4 45’ Zone 2
5 (optional)
Total 3:00 - 4:45

Week 6

Session Outdoor Indoor
1 2:00 include some hills - Zone 2-Zone 6 1:30 Zone 2-Zone 3
2 45’ - 60’ Recovery-Zone 2 30’ Zone 1 Focus on pedalling technique
3 1:30 Zone 1-Zone 5 include Strength session with 3 x 3 min efforts at 35’, 43’ 51’ - strength effort, stay in the saddle, ride 2-3 sprockets higher than normal, try not too pull on bars too much Strength session with 3 efforts (see Training Session Glossary)
4 1:45 flat terrain - Zone 1-Zone 4 45’ Zone 2
5 (optional) 60’ Cadence session Zone 1-Zone 4 include 4 ‘rev outs’ downhill (downhill sprints) 30’ Cadence session Zone 1-Zone 2 include 4 ‘rev outs’ on lowest resistance setting
Total 4:00 - 6:30

Week 7

Session Outdoor Indoor
1 2:30 include some hills - Zone 2-Zone 6 1:30 Zone 2-Zone 3
2 45’ - 60’ Recovery-Zone 2 30’ Zone 1 Focus on pedalling technique
3 1:30 Zone 1-Zone 5 include Strength session with 3 x 3 min efforts at 35’, 43’ 51’ - strength effort, stay in the saddle, ride 2-3 sprockets higher than normal, try not too pull on bars too much Strength session with 3 efforts (see Training Session Glossary)
4 2:00 flat terrain - Zone 1-Zone 4 60’ Zone 2-Zone 3
5 (optional) 60’ Cadence session Zone 1-Zone 4 include 4 ‘rev outs’ downhill (downhill sprints) 30’ Cadence session Zone 1-Zone 2 include 4 ‘rev outs’ on lowest resistance setting
Total 4:15 - 7:15

Week 8

Session Outdoor Indoor
1 2:45 include some hills - Zone 2-Zone 6 1:30 Zone 2 - Zone 4
2 1:00 flat terrain - Zone 1-Zone 4 40’ Zone 2
3 1:30 Zone 1-Zone 5 include Strength session with 3 x 3 min efforts at 35’, 43’ 51’ - strength effort, stay in the saddle, ride 2-3 sprockets higher than normal, try not too pull on bars too much Strength session with 3 efforts (see Training Session Glossary)
4 2:00 flat terrain - Zone 1-Zone 4 60’ Zone 2-Zone 3
5 (optional) 60’ Cadence session Zone 1-Zone 4 include 4 ‘rev outs’ downhill (downhill sprints) 30’ Cadence session Zone 1-Zone 2 include 4 ‘rev outs’ on lowest resistance setting
Total 4:25 - 7:30

Week 9

Session Outdoor Indoor
1 3:00 include some hills - Zone 2-Zone 6 1:30 Zone 2 - Zone 4
2 1:00 flat terrain - Zone 1-Zone 4 40’ Zone 2
3 1:30 Zone 1-Zone 5 include Strength session with 3 x 3 min efforts at 35’, 43’ 51’ - strength effort, stay in the saddle, ride 2-3 sprockets higher than normal, try not too pull on bars too much Strength session with 3 efforts (see Training Session Glossary)
4 2:00 flat terrain - Zone 1-Zone 4 60’ Zone 2-Zone 3
5 (optional) 60’ Cadence session Zone 1-Zone 4 include 4 ‘rev outs’ downhill (downhill sprints) 30’ Cadence session Zone 1-Zone 2 include 4 ‘rev outs’ on lowest resistance setting
Total 4:25 - 7:45

Week 10

Session Outdoor Indoor
1 3:15 include some hills - Zone 2-Zone 6 1:30 Zone 2 - Zone 4
2 1:00 flat terrain - Zone 1-Zone 4 40’ Zone 2
3 60’ Cadence session Zone 1-Zone 4 include 4 ‘rev outs’ downhill (downhill sprints) 30’ Cadence session Zone 1-Zone 2 include 4 ‘rev outs’ on lowest resistance setting
4 1:15 flat terrain - Zone 1-Zone 4 45’ Zone 2
5 (optional)
Total 3:25 - 6:30

Week 11

Session Outdoor Indoor
1 20’ Test OR 10 mile TT
2 2:00 include some hills - Zone 2-Zone 6 1:30 Zone 2 / Zone 3
3 60’ Cadence session Zone 1-Zone 4 include 4 ‘rev outs’ downhill (downhill sprints) 30’ Cadence session Zone 1-Zone 2 include 4 ‘rev outs’ on lowest resistance setting
4 2:30 include some hills - Zone 2-Zone 6 1:30 Zone 2-Zone 3
5 (optional) Power session - as WB session. On drops on road bike. Efforts on flat or slightly uphill Power session 2 include 4 efforts (see Training Session Glossary)
Total 4:45 - 6:45

Week 12

Session Outdoor Indoor
1 3:15 include some hills - Zone 2-Zone 6 1:30 Zone 2 - Zone 4
2 1:00 flat terrain - Zone 1-Zone 4 40’ Zone 2
3 60’ Cadence session Zone 1-Zone 4 include 4 ‘rev outs’ downhill (downhill sprints) 30’ Cadence session Zone 1-Zone 2 include 4 ‘rev outs’ on lowest resistance setting
4 2:30 include some hills - Zone 2-Zone 6 1:30 Zone 2-Zone 3
5 (optional) Power session - as WB session. On drops on road bike. Efforts on flat or slightly uphill Power session 1 include 5 efforts (see Training Session Glossary)
Total 4:55 - 8:30

Week 13

Session Outdoor Indoor
1 3:30 include some hills - Zone 2-Zone 6 1:30 Zone 2 - Zone 4
2 45’ Recovery-Zone 1 20’ Zone 1
3 Power session - as WB session. On drops on road bike. Efforts on flat or slightly uphill Power session 2 include 6 efforts (see Training Session Glossary)
4 45’ Progressive Session Zone 1-Zone 5
5 (optional) 2:00 flat terrain - Zone 1-Zone 4 60’ Zone 2-Zone 3
Total 4:20 - 7:45

Week 14

Session Outdoor Indoor
1 4:00 include some hills - Zone 2-Zone 6 up to 6:00 in group 1:30 Zone 2 - Zone 4
2 1:00 flat terrain - Zone 1-Zone 4 40’ Zone 2
3 20’ Test OR 10 mile TT
4 1:45 include some hills - Zone 2-Zone 6 60’ Zone 2-Zone 4
5 (optional) 60’ Cadence session Zone 1-Zone 4 include 4 ‘rev outs’ downhill (downhill sprints) 30’ Cadence session Zone 1-Zone 2 include 4 ‘rev outs’ on lowest resistance setting
Total 4:25 - 8:30

Week 15

Session Outdoor Indoor
1 45’ Progressive Session Zone 1-Zone 5
2 1:00 flat terrain - Zone 1-Zone 4 40’ Zone 2
3 3:15 include some hills - Zone 2-Zone 6
4
5 (optional) 45’ Zone 1 with 2 x 4 mins Zone 4 efforts at 15’ and 27’
Total 5:10 - 5:45

Week 16

Session Outdoor Indoor
1 2:45 include some hills - Zone 2-Zone 6
2
3 45’ - 60’ Recovery-Zone 1 30’ Zone 1
4 1:15 flat terrain - Zone 1-Zone 4 45’ Zone 2
5 (optional) EVENT
Total 05:00

Cells with a shaded background denote the suggested route through the sessions

Sportive Training Plan 5



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