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Road Bike Training Example

This is an exact example of one week of pulse training for road bike riders.

1½-2 months before you want to peak your performcance, you ought to train pulse training (intervals) in the following pulse zones:

Your week could be built up like this:

One rest day where you are not on your bike and not doing any other physical activity.


A long training day. Zone 2 - 65-72 % of MP – Gives you fundamental persevering training


A short training day. Zone 1 - 65 % of MP – Recovery training area.


One medium long training days with interval training (road bike pulse training example):

  1. Zone 1 – warm up for at least 30 min
  2. 20 min. Zone 3 – increases aerobic performance level and improves the muscles for intervals
  3. 5 min. Zone 1 – recovery of the muscles.
  4. Interval: 5 min. Zone 4 – finish interval in Zone 5 the last 100 meters (Sprint).
  5. 10-15 min. Zone 1 - recovery of the muscles.
  6. Interval: 5 min. Zone 4 – finish interval in Zone 5 the last 100 meters (Sprint).
  7. Depending on you level repeat the above and ride another 5 min interval.
  8. 5 min. Zone 1 – recovery of muscles.
  9. Finish the day in Zone 2

A rest day where you are not on your bike and not doing any other physical activity.


A medium long training day. Zone 3 – 73-80 % of MP – Gives you increased aerobic performance level.


Get very good legs training your pulse by using interval training for cyclistsA medium long training day with interval training (road bik pulse training example)

  1. Zone 1 – warm up for at least 30 min.
  2. 5 x 60 second intervals. Zone 5. Resting time between the intervals approx. 2 min. in Zone 1.
  3. 20 min. Zone 3 – increases aerobic performance level and prepares the muscles for intervals.
  4. 5 min. Zone 1 – recovery of muscles.
  5. 5 x 90 second intervals in Zone 4-5 (approx. 90 % of MP). Resting time between intervals about 3-4 min. in Zone 1.
  6. 5 min. Zone 1 - recovery of muscles.
  7. Finish the day in Zone 2.

In your secondary season you should think long term. Get some rest and build up to your next season. When you get closer to the season you can begin to train 2 lesser intervals on your medium long training days in Zone 4. It is typical in the month of March for competitive riders and in the month of April for exercisers.

The week ought to be repeated for about 3 weeks in a row. Following this, you should have a week completely without intervals and you train approx. 80% of the length you have trained during the tough weeks. This week gives you complete recovery and the desire to train hard again with intervals for 3 weeks.

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