Start Training Training Plan: Granfondo

Training Plan: Granfondo

You want to use your time in a clever and efficient way to improve your performance and endurance –  despite the current limitations. Your goal is to go on really long rides with your friends in summer – if this is possible again by then – do some playful short sprints with them and participate in some organised touring rides as well in as some amateur events and cycling marathons.

You can download the following trainingplan on trainingpeaks.com.
Set the 20th April as the start of your training.

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Here you get directly to the Gran Fondo training plan on Trainingspeaks.
Find more information to define your training sections here.

10.06.
A1 – A2 (3 x 5min)
0:45 h
After warming up, ride 3x 5min in A2-zone in turn with 5min in A1-zone. Afterwards cool-down.

11.06.
Rest day

12.06.
A1 – TH (5 x 2 min)
0:45 h
After warming up ride 5×2 min in TH-zone in turn with 2 min in A1-zone. Finish session in A1-zone.

13.06.
Fartlek
1:30 h
Free ride. If you feel good, try to cover all different intensity zones.

14.06.
A1 – S1 (2 x 6 x 6s)
2:00 h
After warming-up in A1, perform 6x short and maximal sprints. Continue A1 and repeat the sprint block. Finish in zone A1.

15.06.
Rest day

16.06.
A1 – IE – A2 (3 x 10x (30s / 30s))
1:10 h
Warm up and ride 3x 10min (30s/30s) intervals with 5min active recovery in between. Continue in A1. Cool-down.

17.06.
A1 – SE – A2 (4x 6min + 10min)
1:15 h
After warming up ride 4x6min in SE -zone (40-60rpm) followed by 10min A2 zone (70rpm). Finish session in A1-zone.

18.06.
Rest day

19.06.
A1 – TH (4 x 5min)
1:00 h
After warming up ride 4x5min in TH-zone in turn with 3min in A1-zone. Finish session in A1-zone

20.06.
A1 – HI – A2 (4x 30sec – 2x 12min)
1:15 h
Warm-up and ride 4x 30seconds in the HI zone with 2min easy riding in between. Finish the day with 2x 12min Z2. Cool-down.

21.06.
A1-A2
2:30 h
Steady ride in zone A1. Include some climbs in zone A2.

22.06.
Rest day

23.06.
A1 – HI (4 x 3min – 3min)
1:00 h
After warming up ride 4x3min in HI zone in turn with 3 min in A1-zone. Finish session in A1-zone.

24.06.
A1 – SE (4x 8min)
1:20h
After warming up ride 4x8min in SE -zone (40-60rpm). Finish session in A1-zone.

25.06.
Rest day

26.06.
A1 – TH (4 x 6min)
1:05 h
After warming up ride 4x6min in TH-zone in turn with 4min in A1-zone. Finish session in A1-zone.

27.06.
A1 – A2 (3 x 15min)
1:30 h
After warming up, ride 3x 15min in A2-zone in turn with 5min in A1-zone. Afterwards cool-down.

28.06.
A1-A2
2:30 h
Steady ride in zone A1. Include some climbs in zone A2.

29.06.
Rest day

30.06.
A1 – TH (5 x 5min)
1:05 h
After warming up ride 5x5min in TH-zone in turn with 3min in A1-zone. Finish session in A1-zone.

01.07.
A1 – SE (4x 8min)
1:20 h
After warming up ride 4x8min in SE -zone (40-60rpm). Finish session in A1-zone.

02.07.
Rest day

03.07.
A1 – TH – A2 (2x 10 min o./u. – 15 min)
1:30 h
After warming-up, ride 2 x 10 min TH (over – under: 30s over threshold; 90s below threshold) with 10min recovery A1 in between.Continue with 10min A1 followed by 15min zone A2. Finish with 10min A1.

04.07.
A1 – A2 (2 x 20min)
1:30 h
After warming up, ride 2x 20min in A2-zone in turn with 10min in A1-zone. Afterwards cool-down.

05.07.
A1-A2
3:00 h
Steady ride in zone A1. Include some climbs in zone A2.

06.07.
Rest day

07.07.
A1
1:30 h
Steady ride in zone A1. It’s ok to ride climbs and hills in A2.

08.07.
G1- LC 2x10x 1min/1min
1:45 h
Warm up. Then do 2x 10x 1min/1min LC intervals (TH + 20watts/ A1) with 10min recovery A1 between the blocks. Make sure to stick to the intensity as good as possible during the intervals. Finish in A1.

09.07.
Rest day

10.07.
Rest day

11.07.
Fartlek
1:30 h
Free ride. If you feel good, try to cover all different intensity zones.

12.07.
A1
1:30 h
Steady ride in zone A1. It’s ok to ride climbs and hills in A2.

13.07.
Rest day

14.07.
A1 – TH (4 x 90sec)
0:45 h
After warming up ride 4×90 sec in TH-zone in turn with 3 min in A1-zone. Finish the ride in A1 zone. 15.07.

FTP test
1:15 h
Follow the warm-up program with short ramps and a 5min activation effort at your estimated FTP target value. 10min easy A1 zone followed by the 20min test. Try to achieve the highest possible power output over the 20min. Pace steadily! Cool-down.