Sportive Training Plan 5
Level 5 of the Sportive Training Plan is designed for people are experienced cyclists who have been riding five or more times per week for the last 2 years or more, they would be expected to have a Max Minute Power of more than 400W for males and 280W for females and Power/weight ratio: Males more than 4.80W and Females more than 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 | Wattbike |
|---|---|---|
| 1 | 3’ OR 20’ Test | |
| 2 | 3:00 flat terrain Zone 1-Zone 4 | 1:30 Zone 2-Zone 3 |
| 3 | 1:30 Zone 3 | 60’ Zone 3-Zone 4 |
| 4 | 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 |
| 5 | 2:00 flat terrain Zone 1-Zone 4 | 60’ Zone 3 |
| 6 | ||
| Total | 4:30 - 7:30 | |
Week 2
| Session | Outdoor | Wattbike |
|---|---|---|
| 1 | 3:00 Varied terrain Zone 1-Zone 5 | 1:30 Zone 2-Zone 4 |
| 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 | 1:30 Zone 3 | 60’ Zone 3-Zone 4 |
| 4 | 4:00 Varied terrain Zone 1-Zone 5 | 1:30 Zone 2-Zone 4 |
| 5 | 2:00 flat terrain Zone 1-Zone 4 | 60’ Zone 3 |
| 6 | ||
| Total | 5:30 - 11:50 | |
Week 3
| Session | Outdoor | Wattbike |
|---|---|---|
| 1 | 3:00 Hilly Zone 1-Zone 6 | 1:30 Zone 2-Zone 5 |
| 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 | 1:45 Zone 2-Zone 3 | 60’ Zone 3-Zone 4 |
| 4 | 4:00 Varied terrain Zone 1-Zone 5 | 1:30 Zone 2-Zone 4 |
| 5 | 2:30 flat terrain Zone 1-Zone 4 | 1:30 Zone 2-Zone 4 |
| 6 | ||
| Total | 6:00 - 12:15 | |
Week 4
| Session | Outdoor | Wattbike |
|---|---|---|
| 1 | 3:30 Hilly Zone 1-Zone 6 | 1:30 Zone 2-Zone 5 |
| 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 | 2:00 Varied terrain Zone 1-Zone 5 | 60’ Zone 3-Zone 4 |
| 4 | 4:00 flat terrain Zone 1-Zone 4 up to 6:00 with group | 1:30 Zone 2-Zone 3 |
| 5 | 2:45 flat terrain Zone 1-Zone 4 | 1:30 Zone 2-Zone 4 |
| 6 | ||
| Total | 6:00 - 13:15 | |
Week 5
| Session | Outdoor | Wattbike |
|---|---|---|
| 1 | 3:30 Hilly Zone 1-Zone 6 | 1:30 Zone 2-Zone 5 |
| 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 | 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 | 4:00 flat terrain Zone 1-Zone 4 up to 6:00 with group | 1:30 Zone 2-Zone 3 |
| 5 | ||
| 6 | ||
| Total | 4:15 - 10:00 | |
Week 6
| Session | Outdoor | Wattbike |
|---|---|---|
| 1 | 3:30 Hilly Zone 1-Zone 6 | 1:30 Zone 2-Zone 5 |
| 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 | 1:30 Zone 1-Zone 5 include Strength session - 2 sets of 2 x 3 min efforts at 29’, 37’ and 47’, 55’ -strength effort, stay in the saddle, ride 2-3 sprockets higher than normal, try not too pull on bars too much | Strength session with 4 efforts( 2 sets of 2) (see Training Session Glossary) |
| 4 | 4:00 flat terrain Zone 1-Zone 4 up to 6:00 with group | 1:30 Zone 2-Zone 3 |
| 5 | 1:30 Zone 1-Zone 6 Strength Session with 3 climbs between 2 - 3 mins ride 3 hills out of saddle over geared cadence 40-60 | |
| 6 | ||
| Total | 5:45 - 11:30 | |
Week 7
| Session | Outdoor | Wattbike |
|---|---|---|
| 1 | 3:45 Hilly Zone 1-Zone 6 | 1:30 Zone 2-Zone 5 |
| 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 | 1:30 Zone 1-Zone 5 include Strength session - 2 sets of 3 x 3 min efforts at 24’, 32’, 40’ and 50’, 58’, 66’ -strength effort, stay in the saddle, ride 2-3 sprockets higher than normal, try not too pull on bars too much | Strength session with 6 efforts (2 sets of 3) (see Training Session Glossary) |
| 4 | 4:00 flat terrain Zone 1-Zone 4 up to 6:00 with group | 1:30 Zone 2-Zone 3 |
| 5 | 2:00 Zone 1-Zone 6 Strength Session with 3 climbs between 2 - 3 mins ride 3 hills out of saddle over geared cadence 40-60 | |
| 6 | ||
| Total | 6:15 - 12:15 | |
Week 8
| Session | Outdoor | Wattbike |
|---|---|---|
| 1 | 4:00 Hilly Zone 1-Zone 5 | 1:30 Zone 2-Zone 5 |
| 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 | 1:30 Zone 1-Zone 5 include Strength session - 2 sets of 3 x 3 min efforts at 24’, 32’, 40’ and 50’, 58’, 66’ -strength effort, stay in the saddle, ride 2-3 sprockets higher than normal, try not too pull on bars too much | Strength session with 6 efforts (2 sets of 3) (see Training Session Glossary) |
| 4 | 4:00 flat terrain Zone 1-Zone 4 up to 6:00 with group | 1:30 Zone 2-Zone 3 |
| 5 | 2:00 Zone 1-Zone 6 Strength Session with 4 climbs between 2 - 3 mins ride 3 hills out of saddle over geared cadence 40-60 | |
| 6 | 2:00 flat terrain Zone 1-Zone 4 | 60’ Zone 3 |
| Total | 6:15 - 14:30 | |
Week 9
| Session | Outdoor | Wattbike |
|---|---|---|
| 1 | 2:00 flat terrain Zone 1-Zone 4 | 1:00 Zone 2 |
| 2 | 30’ Cadence session Zone 1-Zone 2 include 4 ‘rev outs’ on lowest resistance setting | |
| 3 | 2:00 flat terrain Zone 1-Zone 4 | 60’ Zone 2 |
| 4 | ||
| 5 | ||
| 6 | ||
| Total | 2:30 - 4:30 | |
Week 10
| Session | Outdoor | Wattbike |
|---|---|---|
| 1 | 3’ OR 20’ Test | |
| 2 | 3:30 Hilly Zone 1-Zone 6 | 1:30 Zone 2-Zone 5 |
| 3 | Power session - as WB session. On drops on road bike. Efforts on flat or slightly uphill. | Power session 1 with 4 efforts (see Training Session Glossary) |
| 4 | 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 |
| 5 | Power Session 2 with 4 intervals (see Training Session Glossary) | |
| 6 | 2:00 flat terrain Zone 1-Zone 4 | 60’ Zone 3 |
| Total | 6:00 - 9:15 | |
Week 11
| Session | Outdoor | Wattbike |
|---|---|---|
| 1 | 3:30 Hilly Zone 1-Zone 6 | 1:30 Zone 2-Zone 5 |
| 2 | Recovery ride - 60’ Zone 1, high cadence 90+ | 30’ Zone 1, Cadence 90+ |
| 3 | Power session - as WB session. On drops on road bike. Efforts on flat or slightly uphill. | Power session 1 with 4 efforts (see Training Session Glossary) |
| 4 | 4:00 flat terrain Zone 1-Zone 4 up to 6:00 with group | 1:30 Zone 2-Zone 4 |
| 5 | 10 mile TT at Zone 5 - AT | 10 mile TT at Zone 5 - AT |
| 6 | 2:00 flat terrain Zone 1-Zone 4 | 60’ Zone 3 |
| Total | 6:00 - 12:30 | |
Week 12
| Session | Outdoor | Wattbike |
|---|---|---|
| 1 | 3:30 Hilly Zone 1-Zone 6 | 1:30 Zone 2-Zone 5 |
| 2 | Recovery ride - 60’ Zone 1, high cadence 90+ | 30’ Zone 1, Cadence 90+ |
| 3 | Power session - as WB session. On drops on road bike. Efforts on flat or slightly uphill. | Power session 1 with 4 efforts (see Training Session Glossary) |
| 4 | 4:00 flat terrain Zone 1-Zone 4 up to 6:00 with group | 1:30 Zone 2-Zone 4 |
| 5 | Power Session 2 with 6 intervals (see Training Session Glossary) | |
| 6 | 2:00 flat terrain Zone 1-Zone 4 | 60’ Zone 3 |
| Total | 6:00 - 12:30 | |
Week 13
| Session | Outdoor | Wattbike |
|---|---|---|
| 1 | 60’ Zone 1-Zone 2 | 40 mins L2 |
| 2 | Zone 5 - AT Session 1 with 4 efforts | |
| 3 | 4:00 flat terrain Zone 1-Zone 4 | 1:30 Zone 2-Zone 3 |
| 4 | 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 |
| 5 | 2:00 flat terrain Zone 1-Zone 4 | 60’ Zone 3 |
| 6 | 10 mile TT at Zone 5 - AT | 10 mile TT at Zone 5 - AT |
| Total | 5:30 - 10:00 | |
Week 14
| Session | Outdoor | Wattbike |
|---|---|---|
| 1 | 4:00 Varied terrain Zone 1-Zone 5 | 1:30 Zone 2-Zone 4 |
| 2 | Recovery ride - 60’ Zone 1, high cadence 90+ | 30’ Zone 1, Cadence 90+ |
| 3 | Zone 5 - AT Session 1 with 4 efforts (see Training Session Glossary) | |
| 4 | 2:00 flat terrain Zone 1-Zone 4 | 60’ Zone 3 |
| 5 | Zone 5 - AT session 2 with 3 efforts (see Training Session Glossary) | |
| 6 | Recovery ride - 60’ Zone 1, high cadence 90+ | 30’ Zone 1, Cadence 90+ |
| Total | 5:00 - 9:30 | |
Week 15
| Session | Outdoor | Wattbike |
|---|---|---|
| 1 | 4:00 Varied terrain Zone 1-Zone 5 | 1:30 Zone 2-Zone 4 |
| 2 | Recovery ride - 60’ Zone 1, high cadence 90+ | 30’ Zone 1, Cadence 90+ |
| 3 | Zone 5 - AT session 2 with 3 efforts (see Training Session Glossary) | |
| 4 | Recovery ride - 60’ Zone 1, high cadence 90+ | 30’ Zone 1, Cadence 90+ |
| 5 | 10 mile TT at Zone 5 - AT | 10 mile TT at Zone 5 - AT |
| 6 | ||
| Total | 4:30 - 7:45 | |
Week 16
| Session | Outdoor | Wattbike |
|---|---|---|
| 1 | 2:30 flat terrain Zone 1-Zone 4 | 1:30 Zone 2-Zone 4 |
| 2 | Recovery ride - 60’ Zone 1, high cadence 90+ | 30’ Zone 1, Cadence 90+ |
| 3 | 3:00 Varied terrain Zone 1-Zone 5 | 60’ Zone 2 |
| 4 | EVENT | |
| 5 | ||
| 6 | ||
| Total | 06:30 | |
Cells with a shaded background denote the suggested route through the sessions
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