Intermediate (40km)
Build up to 40km total
Week 1
Monday | Off
Tuesday | 60 minutes steady
Wednesday | Off
Thursday | 30 minutes tempo
Friday | Off
Saturday | 45 mins weight/HITT training
Sunday | 18km 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 | 20km long ride
Week 3
Monday | Off
Tuesday | 60 minutes steady
Wednesday | Off
Thursday | 30 minutes tempo
Friday | Off
Saturday | 45 mins weight/HITT training
Sunday | 22km 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 | 25km long ride
Week 5
Monday | Off
Tuesday | 60 minutes steady
Wednesday | Off
Thursday | 30 minutes tempo
Friday | Off
Saturday | 45 mins weight/HITT training
Sunday | 28km long ride
Week 6
Monday | Off
Tuesday | 60 minutes steady
Wednesday | Off
Thursday | 40 minutes hilly ride
Friday | Off
Saturday | 45 mins weight/HITT training
Sunday | 30km long ride
Week 7
Monday | Off
Tuesday | 60 minutes steady
Wednesday | Off
Thursday | 40 minutes tempo
Friday | Off
Saturday | 45 mins weight/HITT training
Sunday | 32km long ride
Week 8
Monday | Off
Tuesday | 60 minutes steady
Wednesday | Off
Thursday | 40 minutes hilly ride
Friday | Off
Saturday | 45 mins weight/HITT training
Sunday | 35km long ride
Week 9
Monday | Off
Tuesday | 60 minutes steady
Wednesday | Off
Thursday | 40 minutes tempo
Friday | Off
Saturday | 45 mins weight/HITT training
Sunday | 38km long ride
Week 10
Monday | Off
Tuesday | 60 minutes steady
Wednesday | Off
Thursday | 40 mins steady
Friday | Off
Saturday | 45 mins weight/HITT training
Sunday | 40km long ride