Advanced (90km)
Build up to 90km total
Week 1
Monday | Off
Tuesday | 60 minutes steady
Wednesday | Off
Thursday | 30 minutes tempo
Friday | Off
Saturday | 45 mins weight/HITT training
Sunday | 60km long ride
Week 2
Monday | Off
Tuesday | 60 minutes steady
Wednesday | Off
Thursday | 30 minutes hilly ride
Friday | Off
Saturday | 45 mins weight/HITT training
Sunday | 45km long ride
Week 3
Monday | Off
Tuesday | 60 minutes steady
Wednesday | Off
Thursday | 40 minutes tempo
Friday | Off
Saturday | 45 mins weight/HITT training
Sunday | 50km long ride
Week 4
Monday | Off
Tuesday | 60 minutes steady
Wednesday | Off
Thursday | 40 minutes hilly ride
Friday | Off
Saturday | 45 mins weight/HITT training
Sunday |50km long ride
Week 5
Monday | Off
Tuesday | 75 minutes steady
Wednesday | Off
Thursday | 50 minutes tempo
Friday | Off
Saturday | 45 mins weight/HITT training
Sunday | 55km long ride
Week 6
Monday | Off
Tuesday | 75 minutes steady
Wednesday | Off
Thursday | 50 minutes hilly ride
Friday | Off
Saturday | 45 mins weight/HITT training
Sunday | 60km long ride
Week 7
Monday | Off
Tuesday | 75 minutes steady
Wednesday | Off
Thursday | 60 minutes tempo
Friday | Off
Saturday | 45 mins weight/HITT training
Sunday | 70km long ride
Week 8
Monday | Off
Tuesday | 90 minutes steady
Wednesday | Off
Thursday | 60 minutes hilly ride
Friday | Off
Saturday | 45 mins weight/HITT training
Sunday | 80km long ride
Week 9
Monday | Off
Tuesday | 90 minutes steady
Wednesday | Off
Thursday | 60 minutes tempo
Friday | Off
Saturday | 45 mins weight/HITT training
Sunday | 85km long ride
Week 10
Monday | Off
Tuesday | 90 minutes steady
Wednesday | Off
Thursday | 40 mins steady
Friday | Off
Saturday | 45 mins weight/HITT training
Sunday | 90km long ride