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A Sample Aerobic Workout Plan

Early Endurance
  Intermediate Advanced Elite
Monday  1 x 60' @ 70% 1 x 60' @ 70% 1 x 80' @ 70%
Tuesday  1 x 45' @ 70% 1 x 60' @ 70% 1 x 60' @ 70%
Wednesday  2 x (2 x 10' @ 80%, 2' rest), 5' rest 2 x (3 x 8' @ 80%, 2' rest), 5' rest 2 x (3 x 10' @ 80%, 2' rest), 5' rest
Thursday  3 x 15' @ 80%, 3' rest 3 x 20' @ 80%, 5' rest 3 x 20' @ 80%, 5' rest
Friday  1 x 40' @ 70% 1 x 60' @ 70% 1 x 60' @ 70%
Saturday  1 x 60' @ 70% 1 x 70' @ 70% 1 x 90' @ 70%
Sunday  day off day off day off
  total minutes = 290 total minutes = 358 total minutes = 410
       
Monday  1 x 40' @ 70% 1 x 64' @ 70% 1 x 90' @ 70%
Tuesday  1 x 60' @ 70%, 5' rest 1 x 60' @ 70% 2 x 30' @ 80%, 5' rest
Wednesday  2 x (3,4,5,4,3 @ 80%, 1' rest), 3' rest 3 x (3,4,5,4,3 @ 80%, 2' rest), 3' rest 3 x (3,4,5,4,3 @ 80%, 1' rest), 3' rest
Thursday  Fixed Course TT (20') Fixed Course TT (20') Fixed Course TT (20')
Friday  1 x 30' @ 60% 1 x 30' @ 60% 1 x 30' @ 60%
Saturday  1 x 60' @ 70% 1 x 70' @ 70% 1 x 90' @ 70%
Sunday  day off day off day off
  total minutes = 248 total minutes = 301 total minutes = 347
       

Late Endurance
  Intermediate Advanced Elite
Monday  2 x (8' @ 90%, 10' @ 80%, 2' rest),
3' rest
2 x (10' @ 90%, 15' @ 80%, 2' rest),
3' rest
3 x (10' @ 90%, 15' @ 80%, 2' rest),
3' rest
Tuesday  2 x 15' @ 80%, 2' rest 3 x 20' @ 80%, 2' rest 4 x 20' @ 80%, 2' rest
Wednesday  2 x (3,4,5,4,3 @ 90%, 1' rest), 5' rest 3 x (4,5,6,5,4 @ 90%, 1' rest), 5' rest 4 x (4,5,6,5,4 @ 90%, 1' rest), 6' rest
Thursday  2 x 15' @ 90%, 5' rest  4 x 15' @ 80/90/80%, 5' rest  6 x 15' @ alt 80/90%, 5' rest 
Friday  3 x 20' @ 80%, 4' rest  3 x 20' @ 80%, 4' rest  4 x 20' @ 80%, 4' rest 
Saturday  1 x 60' @ 70%  1 x 60' @ 70%  1 x 90' @ 70% 
Sunday  day off day off day off
  total minutes = 254 total minutes = 322 total minutes = 511
       
Monday  4 x 10' @ 90%, 5' rest 6 x 10' @ 90%, 5' rest 8 x 10' @ 90%, 5' rest
Tuesday  1 x 40' @ 70%, 4' rest 1 x 40' @ 70% 1 x 60' @ 70%
Wednesday  3 x (2 x 5' @ 90%, 1' rest), 5' rest 3 x (3 x 5' @ 90%, 2' rest), 5' rest 3 x (3 x 5' @ 90%, 1' rest), 5' rest
Thursday  Fixed Course TT (20') Fixed Course TT (20') Fixed Course TT (20')
Friday  1 x 40' @ 70%, 1 x 20' @ 60% 40' @ 70%, 30' @ 60% 1 x 90' @ 70%
Saturday  1 x 60' @ 70% 2 x 30' @ 80%, 5' rest 2 x 30' @ 80%, 5' rest
Sunday  day off day off day off
  total minutes = 250 total minutes = 295 total minutes = 355

 

 


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