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Training Plan

This 10-week training program prepares you for Campagnolo Gran Fondo New York. If you are looking for a more in depth plan, check out Bicycling Magazine’s offers.

At the bottom of the page is the Abbreviation Key.

WEEK 1

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Rest Hours 1.0EM including 1x10min. Tempo Hours 1.0EM Hours 1.5EM including 2x1min. PI w/3 min. RBI Rest Hours 1.5EM including 3x3min. FP w/2 min. RBI Hours 1.5EM
Total hours 6.5

WEEK 2

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Rest Hours 1.5EM including 2x12min. Tempo w/4 min. RBI Hours 1.5EM Hours 1.5EM including 3x1min. PI w/3 min. RBI Rest Hours 2.0EM including 3x3min. FP w/2 min. RBI Hours 2.5EM
Total hours 9.0

WEEK 3

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Rest Hours 1.5EM including 1x10min. Tempo then 3×4 min. SS W/4 min. RBI Hours 1.0EM Hours 1.0EM including 3x5min. SS w/3 min. RBI Rest Hours 1.5EM including 3x3min. FP w/2 min. RBI Hours 2.5EM
Total hours 7.5

WEEK 4

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Rest Hours 1.5EM including 3X(2 min. Tempo + 2 min. SS) w/5 min. RBI Hours 1.5EM Hours 1.5EM including 4x5min. SS w/3 min. RBI Rest Hours 2.0EM including 3x4min. FP w/2 min. RBI Hours 3.5EM
Total hours 10

WEEK 5

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Rest Hours 1.5EM including 3X12 min. Tempo w/ 4 min. RBI Hours 2.0EM Hours 1.5EM including 3x6min. CR w/3 min. RBI Rest Hours 2.5EM including 3x3min. FP w/2 min. RBI Hours 4.0EM
Total hours 11.5

WEEK 6

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Rest Hours 1.0EM including 1X10 min. Tempo Hours 1.0EM Hours 1.0EM Rest Hours 1.5EM including 3x4min. FP w/2 min. RBI Hours 1.5EM
Total hours 6.0

WEEK 7

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Rest Hours 1.5EM including 3X8 min. CR w/4 min. RBI Hours 1.5EM Hours 1.5EM including 3×10 sec. SI w/2 min. RBI Rest Hours 2.0EM including 3x3min. FP w/2 min. RBI Hours 3.0EM
Total hours 9.5

WEEK 8

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Rest Hours 1.5EM including 4X8 min. CR w/4 min. RBI Hours 2.0EM Hours 1.5EM including 4×10 sec. HS w/3 min. RBI Rest Hours 2.5EM including 3x4min. FP w/2 min. RBI Hours 3.0EM
Total hours 10.5

WEEK 9

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Rest Hours 2.0EM including 4X10 min. CR w/5 min. RBI Hours 2.0EM Hours 1.5EM including 8 MIN. CR w/ 4×10 sec. HA w/3 min. RBI Rest Hours 1.5EM including 3x3min. FP w/2 min. RBI Hours 2.5EM
Total hours 9.5

WEEK 10

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Rest Hours 1.0EM including 1X10 min. Tempo Hours 0.5EM Rest Rest Hours 1.0Event day prep EM including 2×1 min. PI w/2 min. RBI Gran Fondo New York
Total hours 2.5

ABBREVIATION KEY

CR = Climbing Repeat

Similar to SS intervals, except done on a long, steady climb. Stay within 78–83% of max HR (the
number of beats your heart
can reach in an all
out effort) for entire climb. Pedal cadence should be 70–85 rpm. Increases climbing lactate
threshold.

EM = Endurance Miles

Stay aerobic (70% of MHR) so you don’t accumulate lactic acid. Should feel easy. Builds aerobic
engine.

FP = Fast Pedal

On a flat road, in a light gear, slowly increase your cadence while staying in the saddle and
maintaining good form until you
are spinning at 108–120 rpm. Hold steady the whole interval.

HA = Hill Acceleration (Max)

On a long, moderate climb, pedal slowly until you reach the last 500 yards. Then gradually speed
up so you are nearly at max
HR. Start the interval during the last few yards of the hill, finishing out of the saddle
at max effort.

HS = Hill Sprint (Max)

Roll at a moderate speed in a moderate to light gear. As you hit the hill, jump out of the saddle
and go as hard as possible.
Try to hold your top speed for the whole interval. Increases power for acceleration.

PI = Power Intervals

Max efforts. Start with a relatively low gear, then push the pace to max effort and the highest
cadence possible (100–110+).
Sustain for the entire interval.

RBI = Rest between intervals

SI = Speed Interval (Max)

Max effort, shorter than PIs; high cadence 110+ rpm; maintain proper form.

SS = Steady State (85% + 3 beats per minute of max HR)

Higher cadence—try to maintain 85–95 rpm—and higher intensity than Tempo. Improves your
ability to produce power at
your lactate threshold.

Tempo = Tempo (80% max HR)

Do these in a slightly larger gear, with cadence about 70–75 rpm. Stay seated on climbs.

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