This plan is a training plan for the BIKE NONSTOP US (BNUS), based on heart rate (HR). This training plan assumes the athlete has completed some past multi-day races/events, and has been riding around 8 hours a week for the past month prior to starting the plan, and is capable of starting with 4+ hour endurance rides. Because this event is a long multi-day race, the training plan does include a high volume of training at times (some 20+ hour training weeks). Mondays are the designated rest day in this schedule, with the remaining 6 days a week having specific workouts. Most weeks you will ride 6 days per week, and have strength training twice a week. The weekday workouts do not exceed 3 hours total (bike-only or bike+strength).

This plan utilizes heart rate (HR) based workouts (not power). Both endurance and interval work are prescribed with heart rate zones. To utilize this plan, you will need a heart rate monitor.

Included in the plan are general notes on fueling and includes strength workout as well.