12 Week Build-up 25 Miles with Hills

This plan is designed to help a new cyclist build up to being able to ride for 25 miles in hilly terrain. All the athlete needs is a stopwatch and Microsoft Word to read the workout descriptions. The workouts are described by perceived exertion, heart rate, and power. The athlete needs to have time to ride 4 times a week for up to 1 hour on weekday workouts and for up to 1.5 hours on weekends. The athlete should consult with their doctor and be sure they are healthy enough to exercise at a high intensity before beginning this plan.

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