3 week Free Cycling Training Plan for Beginners - Heart Rate
3 week Free Cycling Training Plan for Beginners - Heart Rate
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
CODE for 100% discount for the plan:
training47
Your commitment. My plan. Success!
The plan is designed for beginner cyclists (1-3 years in cycling) who want to see after few training if the way of structured training works with their goals and lifestyle. The structured trainings were developed by Arkadiusz Kogut, the first trainer of the UCI International Cycling Union in Poland, the founder of the Way2Champ.com coaching company, coach of amateurs and actual World Tour level riders.
Enclosed you will find suggested counter screen settings and a sheet for self-calculation of training zones.
The plan is developed in accordance with the latest training concepts for amateurs.
In the section below (Training Plan Sample Week) you can see the sample workouts. Each training session is written using the so-called "structured workouts". You can download such training on Garmin/Wahoo/Zwift and while riding outside or inside on the trainer, you can see tips on what exercise to use, on what power/heart rate, etc. on the display. Workouts can also be downloaded directly to your Zwift account, where the application guides you through the entire training by displaying instructions on the screen.
The plan is designed for use with a heart rate monitor, but if you have a power meter, you can follow the Power Based free plan here.
The plan starts on Monday and ends on Sunday after 2 weeks. There are 3 trainings a week, and their total time is 4-6 hours a week.
Coaching certificates of the plan's author, Arkadiusz Kogut:
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
|
06:29:00 | 02:45:00 |
|
Day Off
x3
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
06:29:00 | 02:45:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- 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.
Still have questions about this plan?15% Off
Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.
$106.24 USD for the first year, billed yearly.