Plan

Daily Goal

Rest day. Recover from the last week and get ready for the week to come.

Daily Goal

In the third week of this program, your body should be feeling increasingly fatigued. So don't feel the need to ride hard EVERY day. Take this opportunity to relax a little and get warmed up for the last few days of intense training coming up.

Workout

Include 3x10 minute Climbing Repeats (4 minutes rest between intervals)

Daily Goal

The goal of today's intervals is to very closely mimic the segment that you've chosen to PR, in all aspects. The length of the intervals is slightly shorter than what your segment challenge will end up being, but you'll be able to ride at your lactate threshold for more total time than your segment challenge will ultimately take.

Workout

Include 4x12 min OU (4U/2O/4U/2O) (5 minutes rest between intervals)

Daily Goal

One last day that is fully devoted to overloading your lactate threshold. You haven't done Over/Under intervals since week 1, so you may be able to use this workout as a measuring stick. Just be aware that your body should absolutely be tired from all the accumulated work of the past 2.5 weeks. Aim to match or improve your performance from week 1.

Daily Goal

Rest today as you should be tired at this point in the training program. One day of rest won't completely erase all of the fatigue from the last few weeks, but after resting today, you should be fresh enough to complete the final weekend of hard workouts.

Workout

Include 2x20 minute Steady State Intervals (5 minutes rest between intervals)

Daily Goal

The goal today is to fully fatigue your lactate threshold and ultimately improve your ability to sustain a higher power for medium/long efforts. If your power or pace drops on the last interval, then you can definitely call the last month of training a success!

Daily Goal

If your training has gone mostly according to plan, this should be the day of the month that you're MOST tired. Go ahead and ride as strong as you feel you can today. Apply the last bit of training stress and know that you'll be resting and tapering after this ride!

Daily Goal

Today's rest day starts a week of easier riding designed to bring you to your PR day fresh and stronger than ever.

Daily Goal

You've had a month of very hard and focused training, so be sure to take it a little easier today. There's no need to really stress the aerobic system today, just have an enjoyable, easy endurance ride.

Workout

Include 3x5 minute Steady State Intervals (3 minutes rest between intervals)

Daily Goal

While the Steady State intervals today are technically lactate threshold intervals, the goal is NOT to completely overload your lactate threshold. After a few easier days, this workout will be a good way to start waking your legs up for your PR attempt this weekend. You'll want to finish this workout feeling good and like you could have done a few more intervals if needed.

Daily Goal

Be sure to take it a little easier today. There's no need to really stress the aerobic system today, just have an enjoyable, easy endurance ride.

Workout

Easy recovery ride today, or a simple day off.

Daily Goal

Rest. It is important to take it easy and stay off the bike today to be fresh for your Segment PR.

Workout

Easy ride in prep for tomorrow!

Daily Goal

Today's ride goal is to keep the legs moving, but not add any additional training stress ahead of tomorrow's PR effort. Go for a comfortable ride, but keep it light and save your legs for tomorrow.

Workout

Warm up and PR your segment!

Daily Goal

You've worked hard all month. Go crush your PR!