Ride your Next Gran Fondo FASTER and STRONGER! Intermediate Cyclist Training Plan
Ride your Next Gran Fondo FASTER and STRONGER! Intermediate Cyclist Training Plan
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
16 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Looking to ride Stronger and Faster at your next Gran Fondo? Questions? Please visit us on the web at HumanVortexTraining.com or email Coach Brodie directly at: Brodie@HumanVortexTraining.com.
Designed by exercise scientist, expert coach and athlete Menachem Brodie, BS, CSCS this program brings you his knowledge, experience, and expertise from coaching endurance athletes from around the globe the last 9+ years.
This program will allow the intermediate rider the ability to increase their speed and power for their next 120km-160km Gran Fondo, or Century Ride.
What does this program feature?
This program features 4 days a week of training with significant time at intensity (Tempo effort+) and focuses on those riders who are looking to train 2 days mid-week, and both weekend days. Mid week rides are 75 minutes or less, and weekend rides range from 3-6 hours.
Weekly training times range from 8-12 hours (only 1 week is 12 hours-week 9, and 1 week is 11 hours-week 11).
What are the requirements to use this program?
Riders should be able to handle back to back weekend training rides 3.5-4.5 hours in length, with intensity, as well as 2 weekday rides 75 min in length. Most riders who choose this plan have been riding for 1-2 years, and have completed 15+ rides 70+ miles in length.
I don't race, but my weekend group rides are fast 2.5-3.5 hour sufferfests, is this program right for me?
Yes! As long as one of your weekend rides in 2.5-3.5 hours in length with 15-20% of that time at intensity (tempo or higher), this program will work for you!
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x4
|
08:40:00 | 06:00:00 |
|
Day Off
x3
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
08:40:00 | 06:00:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- GPS
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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