This is the last month of training before the race. Increase mileage up to easily overcome the short course of a Gran Fondo. We will improve the resistance uphill and plain. We end the month with a long workout that will allow us to easily test our ability to overcome the path of a Gran Fondo. Finally, the week before the race, we will exhaust a workout, to present us in perfect shape on the day of our racing debut.

4th Month
1
st week
1st
Plain
5' 50-55% Max HR
5' 65-75% Max HR
50km 80-90% Max HR
5' 60% Max HR

2
nd
Plain
5' 50-55% Max HR
10km 75-85% Max HR
Climb
3x20' 90-95% Max HR
Plain
20km 80-90% Max HR
Climb
3x20' 90-95% Max HR
Plain
10km 80-90% Max HR
5' 60-65% Max HR

2
nd week
1
st
Plain
5' 50-55% Max HR
10km 75-85% Max HR
Climb
2x20' 90-95% Max HR
Plain
20km 75-85% Max HR
5' 60% Max HR

2
nd
Plain
5' 50-55% Max HR
20km 80-90% Max HR
Climb
2x20' 90-95% Max HR
Plain
30km 80-85% Max HR
Climb
2x20' 90-95% Max HR
Plain
20km 80-90% Max HR
5' 60-65% Max HR

3
rd week
1
st
Plain
5' 50-55% Max HR
Climb
6x10' 90-95% Max HR
Plain
5' 60% Max HR

2
nd
Plain
5' 50-55% Max HR
10km 75-85% Max HR
Long climb
2x40' 90-95% Max HR
Plain
20km 80-85% Max HR
Long climb
2x50' 90-95% Max HR
Plain
15km 80-85% Max HR
5' 60-65% Max HR

4th week
1
st
Plain
5' 50-55% Max HR
50km 80-90% Max HR
5' 60% Max HR

2
nd
Plain
5' 50-55% Max HR
5' 65-75% Max HR
Plain
15km 80-85% Max HR
Climb
10km 90-95% Max HR
Plain
10km 80-85% Max HR
Climb
10km 90-95% Max HR
Plain
10km 80-85% Max HR
Climb
10km 90-95% Max HR
Plain
10km 80-85% Max HR
Climb
10km 90-95% Max HR
Plain
15km 80-85% Max HR
5' 60-65% Max HR

Week of the race
1
st
30km 65-80% Max HR
2
nd (day before the race)
20km 50-75% Max HR

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