day 1: pre-training day 2: endurance day 3 ......week 2 day 1: endurance/ free ride a steady 50...

@RideLondon37 | PRUDENTIAL RIDELONDON

Love Where You Ride | PRL

DAY 1: PRE-TRAININGThe very first session of this training

plan for the Prudential RideLondon 46

lasts 50 minutes. It will help familiarise

you with the different training zones

and intensities you will be using over

the duration of the plan.

The workout will lead you through

some short intervals increasing

through different intensities, with

rests in between, and finishes with

15 minutes of free riding at your own

pace.

Warm up for 10 minutes from 1/10 to

4/10 (zone 1 to 2). Ride for 5 minutes at

4/10 (zone 2). Free ride (own pace) for

2 minutes. Ride at 5/10 (zone 3) for 4

minutes. Free ride for 2 minutes. Ride

at 7/10 (zone 4) for 3 minutes. Free ride

for 2 minutes. Ride at 9/10 (zone 5)

for 2 minutes. Free ride for 2 minutes.

Ride at 10/10 (zone 6) for 60 seconds.

Free ride for 17 minutes.

WEEK 1

DAY 2: ENDURANCE 3X1 MINWarm up for 6 minutes, from 2/10

to 4/10 (zone 1 to 2), then rest for 1

minute at 2/10 (zone 1). Ride for 1

minute at 8/10 (zone 5), recover for

two minutes at 3/10 (zone 2), ride

for 4 minutes at 6/10 (zone 3) and

recover for 3 minutes at 2/10 (zone 1).

Next, complete 32 minutes of free

ride and include three 1 minute

efforts where you ride as hard as you

can for the whole minute.

Finish by warming down for 4

minutes from 4/10 to 2/10 (zone 2

to 1).

DAY 3: REST DAYIf you feel like training, then feel free

to go for a ride or do some cross-

training, but keep it nice and easy.

DAY 4: FTP TESTThe short variation of the standard

fitness test starts off with a 5 minute

warmup from 2/10 to 4/10 (zone 1 to

2), a quick leg opening ramp of 20

seconds at each 8/10, 9/10, 10/10

(zones 5, low 6 and high 6), followed

by 3 minutes at 3/10 (zone 2).

Ride for 3 minutes at 8/10 (zone 5),

followed by 2 minutes at 9/10 (zone

6). After a 5 minute rest at 2/10 (zone

1), it’s time to give it your all and go as

hard as you can for 20 solid minutes.

Pace yourself and try to go as hard

as you can sustain for the entire 20

minutes. Don’t blow up!

Cool down for 5 minutes from 2/10 to

1/10 (zone 1).

DAY 5: 15 MINVARIED TEMPO #1Warm up for 7 minutes at 2/10 (zone 1)

and include four, 10 second maximum

effort sprints at 10/10 (zone 7). Then

we have a short 3 minute block at

4/10 (zone 2) followed by 2 minutes

recovery at 3/10 (zone 2)

Now for the first of our tempo

intervals. Ride for 5 minutes at

6/10 (high zone 3). This should feel

moderately hard but like you could

sustain it for several hours if you

needed to. Recover for 3 minutes at

3/10 (zone 2).

Now for the long tempo interval

where we vary the cadence (how

fast you turn your legs). Ride at the

same intensity (6/10, high zone 3) for

15 minutes, riding at 90 cadence for

the first 5 minutes, 95 for the next

five minutes and 100 for the last five

minutes. Use your gears or trainer

resistance to make sure you stay at the

same intensity.


2/10 (zone 2 to 1).

WEEK 2

DAY 1: ENDURANCE/ FREE RIDEA steady 50 minute endurance ride

today. Ride as you feel, aiming to keep

effort between 3/10 and 6/10 (zones

2 and 3).

Don’t forget it’s fine to miss a day if

you have to. Just move onto the next

planned session.

DAY 2: 15 MINVARIED TEMPO #1Ride for 3 minutes at 2/10 (zone 1).

Complete 4 intervals of 10/10 (zone 7)

for 10 seconds, followed by 50 seconds

rest at 2/10 (zone 1). Then we have a

short 3 minute block at 4/10 (zone 2)

followed by 2 minutes recovery at

2/10 (zone 1). Ride at 6/10 (zone 3) for 5

minutes, recover for 3 minutes at 2/10

(zone 1).

Ride for 5 minutes at 6/10 (high zone 3),

followed by 5 minutes at 5/10 (low zone

3), followed by 5 minutes at 6/10 (high

zone 3). Recover for 5 minutes at 2/10

(zone 1).

Ride for 5 minutes at 5/10 (low zone 3),

followed by 5 minutes at 5/10 (mid zone

3), finishing with 5 minutes at 6/10 (high

zone 3).


2/10 (zone 2 to 1).

DAY 3: REST DAYIf you feel like training, then feel free to

go for a ride or do some cross-training,

but keep it nice and easy.

DAY 4: CRUISEINTERVALS #1Warm up from 2/10 to 4/10 (zone 1 to 2)

for 7 minutes. Recover at 2/10 (zone 1)

for 1 minute. Ride for 5 minutes at 5/10

(zone 3). Recover for 3 minutes at 2/10

(zone 1).

Now for the first of your three cruiser

intervals. Ride for 6 minutes at 8/10

(high zone 4), recover for 2 minutes

at 2/10 (zone 1). Repeat the 6 minute

interval and 2 minute rest, lowering

the intensity very slightly to 7/10 (mid

zone 4). Repeat one more time at 7/10

(low zone 4).

After 2 minutes recovery, cool down

from 4/10 to 2/10 (zone 2 to 1) for 10

minutes.

DAY 5: ENDURANCE + 4X1 MINToday we aim to complete three

maximum effort 1 minute intervals

during 32 minutes total of free riding.

Warm up for 6 minutes, from 2/10 to

4/10 (zone 1 to 2), then rest for 1 minute

at 2/10 (zone 1). Ride for 1 minute at

8/10 (zone 5), recover for two minutes

at 3/10 (zone 2), ride for 4 minutes at

6/10 (zone 3) and recover for 3 minutes

at 2/10 (zone 1).


ride and include four 1 minute efforts

where you ride as hard as you can

for the whole minute, then complete

another 4 minutes of free ride.

Finish by warming down for 5 minutes

DAY 6: 3&1’S #1Warm up for 3 minutes at 2/10 (zone

1). Ride for 1 minute at 4/10 (zone 2),

recover for 1 minute at 2/10 (zone 1),

then repeat. Increase the intensity to

6/10 (zone 3) and repeat for another

two intervals. Recover for 3 minutes at

2/10 (zone 1).

Now for the first set of 3&1s. Ride for

3 minutes at 6/10 (zone 3), recover for

1 minute at 3/10 (zone 2). Repeat two

more times. Recover for 5 minutes at

2/10 (zone 1). Repeat the three 3&1s

again. Cool down for 10 minutes from

4/10 to 2/10 (zone 2 to 1).

Love Where You Ride | PRL WEEK 3


today. Ride as you feel, aiming to keep


2 and 3).



planned session.

DAY 2: 15 MIN VARIED TEMPO #2Ride for 3 minutes at 2/10 (zone 1).

Complete 4 intervals of 10/10 (zone

7) for 10 seconds, followed by 50

seconds rest at 2/10 (zone 1). Rest for

30 seconds at 2/10 (zone 1), then ride

for 3 minutes at 4/10 (zone 2) followed

by 2 minutes recovery at 2/10 (zone

1). Ride at 6/10 (zone 3) for 5 minutes,


Sprint for 15 seconds at 10/10 (zone 7),

ride for 5 minutes at 6/10 (high zone

3), sprint for 15 seconds at 10/10 (zone

7), ride for 5 minutes at 5/10 (low zone


7), finish with 5 minutes at 6/10 (high

zone 3). Recover for 5 minutes at 2/10

(zone 1).

Sprint for 15 seconds at 10/10 (zone

7), ride for 5 minutes at 5/10 (low zone


7), ride for 5 minutes at 5/10 (mid zone


7),finish with 5 minutes at 6/10 (high

zone 3).


2/10 (zone 2 to 1).

DAY 3: REST DAYIf you feel like training then feel free



DAY 4: PROGRESSIVE6MIN #1Warm up for 3 minutes at 2/10 (zone

1). Complete 5 sets of intervals, riding

first at 3/10 (zone 2) for 30 seconds,

then at 5/10 (zone 3) for 30 seconds.

Recover for 3 minutes at 2/10 (zone

1).

Keeping the intensity at 7/10 (zone 4),

ride for 2 minutes at a cadence of 60,

followed by 2 minutes at 65, finishing

with 2 minutes at 70. Recover for 5

minutes at 2/10 (zone 1). Repeat the

progressive 6 minute effort one more

time.

Next, free ride for 10 minutes,

followed by a 5 minute effort at 7/10

(zone 4). Cool down for 10 minutes

from 4/10 to 2/10 (zone 2 to 1).

DAY 5: 6+1+3 #1 Warm up for 3 minutes at 2/10 (zone 1).

Complete four, 10 second max effort

10/10 (zone 7) sprints, followed by 50

seconds of recovery at 2/10 (zone 1).


recover for 2 minutes at 2/10 (zone 1),

ride for 3 minutes at 6/10 (zone 3) and

rest for 3 minutes at 2/10 (zone 1).


riding. After that, we start the 6+1+3s.

Ride for 6 minutes at 7/10 (zone 4), ride

for 1 minute at 8/10 (zone 5), ride for 3

minutes at 3/10 (zone 2). Repeat this

one more time.

Cool down for 5 minutes at 2/10 (zone

1).

DAY 6: STRENGTH ENDURANCE #1Warm up for 6 minutes from 2/10 to

4/10 (zone 2 to 1). Rest for 1 minute at

2/10 (zone 1). Ride for 1 minute at 8/10

(zone 5). Rest for 2 minutes at 2/10

(zone 1). Ride for 4 minutes at 6/10


(zone 1).

Now for your first 10 minute strength

effort. Ride for 5 minutes at 5/10 (zone

3) at a cadence of 65, then ride for 5

minutes at the same intensity but drop

the cadence down to 60. Recover for 5

minutes at 2/10 (zone 1). Repeat the 10

minute strength effort one more time.

Recover for 5 minutes at 2.10 (zone

1). Finish your workout by riding for 2

minutes at 8/10 (zone 5).

Cool down from 4/10 to 2/10 (zone 2 to

1) for 10 minutes.

WEEK 4


today. Ride as you feel aiming to keep


2 and 3).



planned session.

DAY 2: PROGRESSIVE 6 MIN #2Warm up for 5 minutes at 2/10 (zone 1).

Complete 5 sets of intervals, riding first

at 3/10 (zone 2) for 30 seconds, then at

5/10 (zone 3) for 30 seconds. Recover

for 3 minutes at 2/10 (zone 1).

Next for your progressive 6 minute

efforts. Keeping the intensity at 6/10

(zone 3), ride for 2 minutes at a cadence

of 60, followed by 2 minutes at 65,

finishing with 2 minutes at 70. Recover

for 5 minutes at 2/10 (zone 1). Repeat

the progressive 6 minute effort one

more time.

Next, free ride for 10 minutes, followed

by a 5 minute effort at 7/10 (zone 4).


2/10 (zone 2 to 1).

DAY 3: REST DAY If you feel like training, then feel free to



DAY 4: SPRINTS #1Warm up for 3 minutes at 2/10 (zone

1). Now complete four sets of sprints,

sprinting for 10 seconds at 10/10 (zone

7), recover for 50 seconds at 2/10

(Zone 1).

Ride for 3 minutes at 4/10 (zone 2), rest

for 2 minutes at 2/10 (zone 1), ride for

5 minutes at 6/10 (zone 3), rest for 3


Finish with 35 minutes of free riding.

DAY 5: 5X5 MIN 100RPMWarm up for 5 minutes at 2/10 (zone

1). Complete two sprint intervals,

riding for 10 seconds at 10/10 (zone

7), followed by 50 seconds rest at

2/10 (zone 1) each time. Recover for

2 minutes at 2/10 (zone 1). Ride for 1

minute at 8/10 (zone 5), 2 minutes at

2/10 (zone 1), 3 minutes at 6/10 (zone 3)

and 3 minutes at 2/10 (zone 1).

Now for five efforts. Ride for 5 minutes

at 7/10 (zone 4), followed by 3 minutes

at 2/10 (zone 1) and repeat.


1) for 10 minutes.

DAY 6: STRENGTH ENDURANCE #2Warm up for 6 minutes from 2/10 to

4/10 (zone 2 to 1). Rest for 1 minute at

2/10 (zone 1). Ride for 1 minute at 8/10


(zone 1). Ride for 4 minutes at 6/10


(zone 1).

Now for your first 15 minute strength

effort. Ride for 5 minutes at 5/10 (zone

3) at a cadence of 65, then ride for 5

minutes at the same intensity but drop

the cadence down to 60 then finishing

with 5 minutes at 65 cadence.

Recover for 5 minutes at 2/10 (zone 1).

Repeat the 15 minute strength effort

one more time. Recover for 5 minutes

at 2.10 (zone 1).

Finish your workout by riding for 2



1) for 5 minutes.






2 and 3).



planned session.

WEEK 5

DAY 2: EXTENSIVE ANAEROBIC #1Warm up for 10 minutes from 2/10 to

4/10 (zone 2 to 1). Rest for 2 minutes

at 2/10 (zone 1).

Today we are working on extensive

anaerobic intervals. For each

interval, ride for 2 minutes 30

seconds at 10/10 (zone 6), followed


Complete three intervals, then cool

down from 4/10 to 2/10 (zone 2 to 1)

for 5 minutes.




DAY 4: CLIMBINGTHRESHOLD #1Today’s session is all about riding

uphill. Try to use a climbing cadence

and riding position.


4/10 (zone 1 to 2). Now complete some

climbing intervals. Ride for 5 minutes

at 7/10 (zone 4), recover for 3 minutes

at 2/10 (zone 2), and repeat three

more times.

Cool down from 4/10 to 2/10 (zone 2

to 1).

DAY 5: ENDURANCE + 4X1 MINToday we aim to complete three

maximum effort 1 minute intervals

during 32 minutes total of free riding.

Lasting 53 minutes in total, warm up

for 6 minutes, from 2/10 to 4/10 (zone

1 to 2), then rest for 1 minute at 2/10

(zone 1). Ride for 1 minute at 8/10 (zone

5), recover for two minutes at 3/10

(zone 2), ride for 4 minutes at 6/10

(zone 3) and recover for 3 minutes at

2/10 (zone 1).


ride and include four 1 minute efforts

where you ride as hard as you can

for the whole minute, then complete

another 4 minutes of free ride.

Finish by warming down for 5 minutes

from 4/10 to 2/10 (zone 2 to 1).

DAY 6: VO2 MAXINCREASE #1Today’s session simulates the

demands of climbing at a Vo2

Max intensity, by targeting a lower

cadence.



7/10 (zone 4). Rest for 5 minutes at 2/10

(zone 1). Now complete 5 intervals at

8/10 zone 5, starting at a duration of 4

minutes and increasing by 30 seconds

every interval up to 6 minutes, with

3 minutes of rest at 2/10 (zone 1) in

between.


2/10 (zone 2 to 1).

WEEK 6




2 and 3).



planned session.

DAY 2: CLIMBING THRESHOLD #2Today’s session simulates the

demands of extended climbing. Try

to use a climbing cadence and riding

position.


4/10 (zone 1 to 2). Now complete some

climbing intervals. Ride for 8 minutes

at 8/10 (high zone 4), recover for 3

minutes at 2/10 (zone 2), and repeat

three more times.


2/10 (zone 2 to 1).




DAY 4: THROUGH THE ZONES #1Warm up for 10 minutes from 2/10 to

4/10 (zone 1 to 2). Ride for 10 minutes

at 6/10 (zone 3). Rest for 5 minutes at

2/10 (zone 1).

Now for your first 10 minute tempo

effort, progressing through zones 3 4

and 6. Ride for 6 minutes at 6/10 (zone

3), followed by 3 minutes at 8/10 (zone

4), finishing with 60 seconds at 10/10

(zone 6). Recover for 5 minutes at 2/10

(zone 1), then repeat the 10 minute

tempo interval.


2/10 (zone 2 to 1).

DAY 5: VO2 MAXCLIMBINGToday is a high intensity climbing

focused session. Warm up for 5

minutes from 2/10 to 4/10 (zone 1 to

2). Ride for 5 minutes at 8/10 (zone 4),


Now for three 3 minute intervals, each


rest at 2/10 (zone 1). Rest for 2 minutes

at 2/10 (zone 1).

Now for another set three of intervals,

this time for 2 minutes at 9/10 (zone 5),

with 4 minutes of rest at 2/10 (zone 1)

after each.


2/10 (zone 2 to 1).

DAY 6: ENDURANCE/FREE RIDEA steady 50 minute endurance ride



2 and 3).



planned session.

Love Where You Ride | PRL WEEK 7




2 and 3).



planned session.

DAY 2: PYRAMIDCADENCE EFFORTSThe target of today’s pyramid

intervals is to ride at a high intensity

using the highest cadence you can.


4/10 (zone 1 to 2). Now to start your

pyramid effort. Ride for 60 seconds at

7/10 (zone 4), recover for 60 seconds


7/10 (zone 4), recover for 2 minutes


7/10 (zone 4), recover for 3 minutes at

2/10 (zone 1). Now ride for 10 minutes


at 2/10 (zone 1).

Now, repeat the increasing pyramid

effort from before again.


2/10 (zone 2 to 1).




DAY 4:ANAEROBIC #1The aim today is to produce

repeatable, high power intervals.


4/10 (zone 1 to 2). Rest for 60 seconds

at 2/10 (zone 1). Now for your first

5 anaerobic intervals. Ride for 35

seconds at 10/10 zone 7, recover for

2 minutes at 2/10 (zone 1), repeat 5

times. Ride for 10 minutes at 5/10

(zone 3). Rest for 1 minute at 2/10

(zone 1).

Now for your second set of intervals.

Repeat the set of 5 intervals as

before.


2/10 (zone 2 to 1).

DAY 5: VO2 MAXDECLINING 6MINToday’s session has a pyramid of

intervals that decrease in duration.

After warming up for 10 minutes from

2/10 to 4/10 (zone 1 to 2), go straight

into your intervals.

Starting at 6 minutes and shortening

by 30 seconds every work interval,

ride at 8/10 (zone 4), followed by 3

minutes rest each time at 2/10 (zone 1).

Complete 6 intervals, finishing with a

work interval of 3 minutes 30 seconds.

Cool down from 4/10 to 2/10 (zone 2

to 1).

DAY 6: 20MIN VARIED CADENCEWarm up for 3 minutes at 2/10 (zone

1). Complete 10 intervals with 10

seconds at 10/10 (zone 7) followed by

50 seconds rest at 2/10 (zone 1). Ride

for 3 minutes at 4/10 (zone 2). Rest for

2 minutes at 2/10 (zone 1).

Now for your first varying cadence

10 minute effort. Ride for 5 minutes

at 7/10 (zone 4) at a lower cadence,

followed by 5 minutes at 6/10 (zone 3)

at a higher cadence.

Repeat the two 5 minute intervals

again, then rest for 5 minutes at 2/10

(zone 1). Complete two more 10 minute

efforts back to back.


1) for 5 minutes.

WEEK 8

DAY 1: ANAEROBIC #2Building on last week’s session, the

aim today is to produce repeatable,

high power intervals. Warm up for 10

minutes from 2/10 to 4/10 (zone 1 to 2).

Rest for 60 seconds at 2/10 (zone 1).

Now for your first 4 anaerobic

intervals. Ride for 45 seconds at 10/10

zone 7, recover for 2 minutes at 2/10

(zone 1), repeat 4 times. Ride for 10

minutes at 5/10 (zone 3). Rest for 1

minute at 2/10 (zone 1). Now for your

second set of intervals. Repeat the set

of 4 intervals as before.


2/10 (zone 2 to 1).

DAY 2: PROGRESSIVE11MIN CLIMB3 climbs of 11 minutes in duration

today, but each one is climbed using

a different cadence. Warm up for 10

minutes from 2/10 to 4/10 (zone 1 to 2).

Rest for 60 seconds at 2/10 (zone 1).

Now for your first climb. Ride for 6

minutes at 5/10 (zone 3), 4 minutes at

7/10 (zone 4) and 60 seconds at 8/10


(zone 1). Repeat another two 11 minute

climbs, again with 5 minutes rest in

between.


2/10 (zone 2 to 1).

DAY 3: REST DAY If you feel like training, then feel free to






2 and 3).



planned session.

DAY 5: HIGH INTENSITY/5MINToday’s high intensity efforts focus

on the ability to produce anaerobic

power. The intervals simulate the

demands of flat, fast efforts, as well as

climbing efforts with a lower cadence.



8/10 (zone 4), followed by 90 seconds

at 10/10 (zone 6). Rest for 5 minutes at

2/10 (zone 1).

Next we start five intervals, ride for

20 seconds at 10/10 (zone 7), then

40 seconds at 7/10 (zone 4). Once

you have completed five, rest for 5

minutes at 2/10 (zone 1). Again, ride for

5 minutes at 8/10 (zone 4), followed

by 90 seconds at 10/10 (zone 6). Rest

for 5 minutes at 2/10 (zone 1) then

complete five more intervals, 20

seconds at 10/10 (zone 7), 40 seconds

at 7/10 (zone 4).


2/10 (zone 2 to 1).

DAY 6: TEMPO CLIMBINGThis tempo climbing workout

simulates long climbs that require an

increase in power as the effort goes

on. Each tempo interval finishes with

an above threshold effort.


4/10 (zone 1 to 2). Ride for 20 minutes,

steadily increasing the power every

four minutes from 5/10 (low zone 3)

to 6/10 (high zone 3), followed by a

30 second sprint at 10/10 (zone 7).

Recover for 5 minutes at 2/10 (zone

1). Ride for 15 minutes, increasing the

power every 3 minutes from 5/10 (low

zone 3) to 6/10 (high zone 3), followed

by 5 minutes at 8/10 (high zone 4).


2/10 (zone 2 to 1).





effort between 3/10 and 6/10 (zones 2

and 3). Don’t forget it’s fine to miss a

day if you have to. Just move onto the

next planned session.

WEEK 9

DAY 2: 3MIN INCREASING VO2Warm up for 10 minutes from 2/10

to 4/10 (zone 1 to 2). Free ride for 15

minutes, completing three, 3 minute

intervals at 9/10 (zone 5), with 3

minutes recovery between each.

Cool down for 10 minutes from 4/10

to 2/10 (zone 2 to 1).




DAY 4: FTP TEST (SHORT)The short variation of the standard

FTP test starts off with a 5 minute

warmup from 2/10 to 4/10 (zone 1 to

2), a quick leg opening ramp of 20

seconds at each 8/10, 9/10, 10/10

(zones 5, low 6 and high 6), followed



followed by 2 minutes at 9/10 (zone

6). After a 5 minute rest at 2/10 (zone

1), it’s time to give it your all and go as

hard as you can for 20 solid minutes.

Pace yourself and try to go as hard

as you can sustain for the entire 20

minutes.


1/10 (zone 1).




2 and 3).



planned session.

DAY 6: POWER MAXWarm up from 2/10 to 4/10 (zone 1 to

2) for 10 minutes. Rest for 3 minutes at

2/10 (zone 1).

Next you have 40 minutes of free ride,

including five 3-5 second max effort

sprints, with about 7 minutes free ride

between each.


2/10 (zone 2 to 1).

WEEK 10




2 and 3).



planned session.




DAY 3: ANAEROBIC#2Warm up for 10 minutes from 2/10 to

4/10 (zone 1 to 2). Rest for 1 minute

at 2/10 (zone 1). Complete 4 sets of

intervals, riding for 45 seconds at 10/10

(zone 7), recovering for 2 minutes at

2/10 (zone 1). Ride for 10 minutes at

4/10 (zone 2), then rest for 1 minute at

2/10 (zone 1).

Complete 4 more intervals as before,

then cool down for 10 minutes from

4/10 to 2/10 (zone 2 to 1).




DAY 5: POWER MAXWarm up from 2/10 to 4/10 (zone 1 to

2) for 10 minutes. Rest for 3 minutes at

2/10 (zone 1).

Next you have 40 minutes of free ride,

including five 3-5 second max effort

sprints, with about 7 minutes free ride

between each.


2/10 (zone 2 to 1).

DAY 6: THE BIG DAY!Today is the day all of your hard work

in training will pay off.

Remember to hydrate well throughout

the ride and eat regularly.

Good luck!

day 1: pre-training day 2: endurance day 3 ......week 2 day 1: endurance/ free ride a steady 50...

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