SIX WEEK TRAINING SCHEDULE

This six-week training schedule is an adaptation of a plan from The Time-Crunched Cyclist. 

Key:
EM = Endurance Miles—Rate of Perceived Exertion (RPE) level of 7 on a scale of 1 (easy) to 10 (all-out) 
RBI = Rest Between Intervals
RBS = Rest Between Sets
OU = Over/Under Intervals—RPE 7 on the Unders and RPE 9 on the Overs. Ride at your Under intensity for the indicated time, then increase your effort to your Over intensity. When you’ve completed the prescribed amount of Over time, return to your Under intensity. Repeat until the end of the interval.
PI = Power Intervals—RPE 10. Take 30 to 45 seconds to ramp up your power/effort level, then pedal at the highest intensity you can maintain for the length of the interval.
FastPedal = In an easy gear, pedal as fast as you can without bouncing in the saddle.

Week 1
Sunday: 45–60 minutes EM
Monday: 60–90 minutes EM with 3x8 minutes SS, 5 minutes RBI
Tuesday: Rest Day
Wednesday: 60–90 minutes EM with 3x8 minutes SS, 5 minutes RBI
Thursday: Rest Day
Friday: Group Ride or 90–120 minutes EM
Saturday: 90–120 minutes EM in hilly terrain

Week 2
Sunday: Rest Day
Monday: 75–90 minutes EM with 3x10 minutes SS, 6 minutes RBI
Tuesday: Rest Day
Wednesday: 75–90 minutes EM with 3x10 minutes SS, 6 minutes RBI
Thursday: Rest Day
Friday: Group Ride or 90–120 minutes EM
Saturday: Group Ride or 90–120 minutes EM

Week 3
Sunday: Rest Day
Monday: 60–90 minutes EM with 2 sets of 3x3 minutes PI, 3 minutes RBI, 8 minutes RBS
Tuesday: Rest Day
Wednesday 75–90 minutes EM with 3x9 minutes OU (2 under, 1 over), 6 minutes RBI
Thursday: Rest Day
Friday: 90–120 minutes EM with 3x9 minutes OU (2 under, 1 over), 5 minutes RBI
Saturday: 90–150 minutes EM

Week 4
Sunday: Rest Day
Monday: 60–90 minutes EM with 2 sets of 3x3 minutes PI, 3 minutes RBI, 6 minutes RBS
Tuesday: 60–90 minutes EM with 2 sets of 3x3 minutes PI, 3 minutes RBI, 8 minutes RBS
Wednesday: Rest Day
Thursday: Rest Day
Friday: 90–120 minutes EM with 3x10 minutes OU (3 under, 2 over), 6 minutes RBI
Saturday: 90–150 minutes EM or Group Ride

Week 5
Sunday: Rest Day
Monday: 60–90 minutes EM with 3 sets of 3x2 minutes PI, 2 minutes RBI, 6 minutes RBS
Tuesday: Rest Day
Wednesday: 60–90 minutes EM with 3 sets of 3x2 minutes PI, 2 minutes RBI, 6 minutes RBS
Thursday: Rest Day
Friday: 90–150 minutes EM with 3x12 minutes OU (2 under, 1 over), 8 minutes RBI
Saturday: 90–150 minutes EM or Group Ride

Week 6
Sunday: Rest Day
Monday: 60 minutes EM with 4x3 minutes FastPedal, 3 minutes RBI
Tuesday: Rest Day
Wednesday: 60–90 minutes EM with 4x2 minutes PI, 1 minute RBI, 8 minutes rest then 4x3 minutes OU (2 under, 1 over), 3 minutes RBI
Thursday: Rest Day
Friday: 90–150 minutes EM or Group Ride
Saturday: 90–150 minutes EM or Group Ride