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Cycling training plan for road racers: 10-week plan to get you start line ready

Want to get fit to race? This plan has everything you need

sprint training
Complete short efforts to get faster in the long run
(Image credit: Daniel Gould)

If you are looking to get started in racing or take your riding to a new level this is the plan for you. It is designed to work for race efforts of around 2-3 hours and several different types of events such as a mountainous sportive, gravel event, or road race. It is an ideal plan to follow before the first race of the season. It'll also be useful if you're an established racer whose fitness has stagnated and you need a boost to get your fitness and motivation back on track.

This cycling fitness plan assumes that you're already a cyclist with at least a year of consistent training behind you.

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ZonePowerHRRPE
Zone 1 55% of FTPRow 1 - Cell 2 Row 1 - Cell 3
Zone 255-75% of FTP68-85%3-4
Zone 376-90% FTP85-95%5-6
Zone 491-105% FTP95-105%7
Zone 5106-120% FTP105%8
Zone 6121-150% FTPN/A9
Zone 7150% FTP+N/A10

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