After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:

• Daily e-mails with your next workout keep you on track
• Create your own routes or search our library of routes for tracking your workouts
• Map, graph and share workouts with your friends by e-mail, Facebook and view in Google Maps or Google Earth
• Upload workouts from one of more than 80 training devices (Garmin, Suunto, Timex, Polar, more) or easily record your workouts manually
• Track your fitness and gain confidence
• Complete nutrition tracking to monitor your diet
• Get support and answers on the Message Boards

Workout #1 : Bike

Planned Time: 1:00:00
This workout is designed to give you active recovery. Your body will need to rest to get stronger. cadence 80-90. Zone 1

Workout #2 : Bike

Planned Time: 0:00:00
Please perform tempo workouts inside of your base or endurance ride prescribed duration. You will ride at zone 3 just under your LT for 2x30 minutes with a 10 minute recovery between each. Cadence 70-75 RPMs (This will help to build up your threshold so you will be able to ride faster and longer in the months to come)

Workout #3 : Bike

Planned Time: 2:00:00
this workout is designed to get the most out of your cardiovascular base development. cadence 80-100 roms. Zone 2

Workout #4 : Bike

Planned Time: 0:00:00
Please perform SSR inside of your base or endurance ride prescribed duration. You will ride at zone 4 at your LT for 3x12 minutes with a 10 minute recovery between each. Cadence 80-85 RPMs (This will help to build up your threshold so you will be able to ride faster and longer in the months to come) Tip: this workout should be slightly harder than your tempo intensity.

Workout #5 : Bike

Planned Time: 2:30:00
this workout is designed to get the most out of your cardiovascular base development. cadence 80-100 roms. Zone 2

Workout #6 : Day Off

Planned Time: 0:00:00
REST DAY AHHHHHHH!

Workout #7 : Bike

Planned Time: 0:00:00
Perform this specific workout within the base ride or endurance ride time 3x8 minutes with a 8 minute recovery between each 100+ RPM (Revolutions per minute) This workout is designed to increase pedaling efficiency and form. Zone 2

Workout #8 : Bike

Planned Time: 3:00:00
this workout is designed to get the most out of your cardiovascular base development. cadence 80-100 roms. Zone 2

Workout #9 : Bike

Planned Time: 0:00:00
Please perform OU inside of your base or endurance ride prescribed duration. A great way to also build up your LT. You will ride just under LT for a specific amount of time then go slightly above and then back under. This workout will consist of 4 sets of 5 minutes (within that five minutes you will ride 3 minutes at Zone 3 then the final 2 minutes at zone 4) after the two minutes of zone 4 you will begin set #2 with no recovery. repeat 4 sets. Total time in the OU zone will be 20 minutes