Pedal The Plains

United States Denver, CO

WEEK 1
Monday, Wednesday, Friday: Rest Tuesday: 1 hour EM s/2 sets of 4x2 min. PI, 2 min. RBI, 10 min. RBS Thursday: 1 hour EM w/3x8 min. OU (2 min. under, 2 min. over), 6 min. RBI
Saturday: 1 hour EM w/ 2 sets of 4x2 min. PI, 2 min. RBI, 10 min. RBS
Sunday: 2 hours EM or group ride

WEEK 2
Monday, Wednesday, Friday: Rest Tuesday: 1 hour EM w/3 sets of 4x1 min. PI, 2 min. RBI, 10 min. RBS Thursday: 1 hour EM w/ 3x8 min. OU (2 min. under, 2 min. over), 6 min. RBI
Saturday: 1 hour EM w/ 3 sets of 4x1 min. PI, 2 min. RBI, 10 min. RBS
Sunday: 2 hours EM or group ride

WEEK 3
Monday, Wednesday, Friday: Rest Tuesday: 1 hour EM w/3 sets of 4x1 min. PI, 2 min. RBI, 10 min. RBS Thursday: 1.5 hours EM w/3x8 min. OU (2 min. under, 2 min. over), 8 min. RBI
Saturday: 1 hour EM w/ 3 sets of 4x1 min. PI, 2 min. RBI, 10 min. RBS
Sunday: 2 hours EM or group ride

WEEK 4
Monday, Wednesday, Friday: Rest Tuesday: 1 hour easy spinning
Thursday: 1 hour easy spinning
Saturday: 1 hour EM w/2 sets of DI: 90,75,60, 45, 30, 15 seconds; 8 min. RBS
Sunday: 2 hours EM or group ride

WEEK 5
Monday, Wednesday, Friday: Rest Tuesday: 1.5 hours EM w/2 sets of 5x2 min. PI, 2 min. RBI, 10 min. RBS
Thursday: 1.5 hours EM w/3 sets of 6x1 min. PI, 1 min. RBI, 10 min. RBS
Saturday: 1 hour EM w/ 2 sets of DI: 90,75,60,45,10,15 seconds; 8 min. RBS
Sunday: 2 hours EM or group ride

WEEK 6
Monday, Wednesday, Friday: Rest Tuesday: 1. 5 hours EM w/ 3 sets of 6x1 min. PI, 1 min. RBI, 10 min RBS
Thursday: 1 hour EM w/ 2 sets of DI: 90,75,60,45,30,15 seconds, 8 min. RBS
Saturday: 1 hour race Sunday: 2 hours EM or group ride EM (endurance miles): Moderate intensity

EM = Endurance miles
DI = Descending intervals
OU = Over under intervals
PI = Power intervals
RBI = Rest between intervals
RBS = Rest between sets

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