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General Fitness Intermediate

All-Round Fitness — 10 Weeks

Ten weeks of balanced training — endurance, sweet spot, threshold and VO2 max. Four rides a week.

10
weeks
4
rides / week
4.1
hours / week
38
workouts

Who it's for: riders who want to be strong at everything — the long ride, the climb and the fast group ride.

What you'll do: four rides a week. A weekly long ride grows to 2.5 hours, and every block adds a little more intensity: tempo and sweet spot first, then threshold, 30/30s and over-unders. Weeks 4 and 8 are lighter.

What to expect: a big step up in all-round fitness, and a strong base for any focused plan afterwards.

The plan, week by week

Week 1

4 rides · 4.1 h · TSS 187
Endurance 60
Endurance · 1 h · TSS 44
Tempo 2×10 Key
Tempo · 50 min · TSS 42
Endurance 45
Endurance · 45 min · TSS 32
Endurance 90 Key
Endurance · 1 h 30 min · TSS 70

Week 2

4 rides · 3.6 h · TSS 182
Sweet Spot 3×8 Key
Sweet Spot · 50 min · TSS 48
Recovery Spin 30 Recovery
Recovery · 30 min · TSS 12
VO2 Primer 6×2 Key
VO2 Max · 45 min · TSS 51
Endurance 90
Endurance · 1 h 30 min · TSS 70

Week 3

4 rides · 5.1 h · TSS 256
Tempo 3×12 Key
Tempo · 1 h 5 min · TSS 60
Endurance 60
Endurance · 1 h · TSS 44
Sweet Spot 3×10 Key
Sweet Spot · 1 h · TSS 60
Endurance 2 Hours Key
Endurance · 2 h · TSS 93

Week 4

3 rides · 2.0 h · TSS 73
Recovery Spin 30 Recovery
Recovery · 30 min · TSS 12 · Lighter week — the fitness lands now.
Cadence Skills
Endurance · 30 min · TSS 17
Endurance 60
Endurance · 1 h · TSS 44

Week 5

4 rides · 5.0 h · TSS 273
Sweet Spot 3×12 Key
Sweet Spot · 1 h 10 min · TSS 72
Endurance 60
Endurance · 1 h · TSS 44
VO2 Max 5×3 Key
VO2 Max · 50 min · TSS 64
Endurance 2 Hours
Endurance · 2 h · TSS 93

Week 6

4 rides · 4.1 h · TSS 212
Threshold 4×6 Key
Threshold · 55 min · TSS 64
Recovery Spin 30 Recovery
Recovery · 30 min · TSS 12
Tempo 2×20 Key
Tempo · 1 h 10 min · TSS 66
Endurance 90
Endurance · 1 h 30 min · TSS 70

Week 7

4 rides · 5.4 h · TSS 302
Sweet Spot 2×20 Key
Sweet Spot · 1 h 10 min · TSS 75
Endurance 60
Endurance · 1 h · TSS 44
30/30s Key
VO2 Max · 45 min · TSS 63
Endurance 2.5 Hours Key
Endurance · 2 h 30 min · TSS 120

Week 8

3 rides · 2.5 h · TSS 99
Recovery Spin 30 Recovery
Recovery · 30 min · TSS 12 · Lighter week.
Endurance 45
Endurance · 45 min · TSS 32
Endurance 75
Endurance · 1 h 15 min · TSS 55

Week 9

4 rides · 5.0 h · TSS 279
Threshold 3×10 Key
Threshold · 1 h 5 min · TSS 77
Endurance 60
Endurance · 1 h · TSS 44
Over-Unders 3×9 Key
Threshold · 55 min · TSS 65
Endurance 2 Hours
Endurance · 2 h · TSS 93

Week 10

4 rides · 4.3 h · TSS 244
VO2 Max 5×4 Key
VO2 Max · 1 h · TSS 76
Recovery Spin 30 Recovery
Recovery · 30 min · TSS 12
Sweet Spot 3×15 Key
Sweet Spot · 1 h 20 min · TSS 85 · The last big one.
Endurance 90
Endurance · 1 h 30 min · TSS 70

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