@RideLondon37 | PRUDENTIAL RIDELONDON
Love Where You Ride | PRL
DAY 1: PRE-TRAININGThe very first session of this training
plan for the Prudential RideLondon 46
lasts 50 minutes. It will help familiarise
you with the different training zones
and intensities you will be using over
the duration of the plan.
The workout will lead you through
some short intervals increasing
through different intensities, with
rests in between, and finishes with
15 minutes of free riding at your own
pace.
Warm up for 10 minutes from 1/10 to
4/10 (zone 1 to 2). Ride for 5 minutes at
4/10 (zone 2). Free ride (own pace) for
2 minutes. Ride at 5/10 (zone 3) for 4
minutes. Free ride for 2 minutes. Ride
at 7/10 (zone 4) for 3 minutes. Free ride
for 2 minutes. Ride at 9/10 (zone 5)
for 2 minutes. Free ride for 2 minutes.
Ride at 10/10 (zone 6) for 60 seconds.
Free ride for 17 minutes.
WEEK 1
DAY 2: ENDURANCE 3X1 MINWarm up for 6 minutes, from 2/10
to 4/10 (zone 1 to 2), then rest for 1
minute at 2/10 (zone 1). Ride for 1
minute at 8/10 (zone 5), recover for
two minutes at 3/10 (zone 2), ride
for 4 minutes at 6/10 (zone 3) and
recover for 3 minutes at 2/10 (zone 1).
Next, complete 32 minutes of free
ride and include three 1 minute
efforts where you ride as hard as you
can for the whole minute.
Finish by warming down for 4
minutes from 4/10 to 2/10 (zone 2
to 1).
DAY 3: REST DAYIf you feel like training, then feel free
to go for a ride or do some cross-
training, but keep it nice and easy.
DAY 4: FTP TESTThe short variation of the standard
fitness test starts off with a 5 minute
warmup from 2/10 to 4/10 (zone 1 to
2), a quick leg opening ramp of 20
seconds at each 8/10, 9/10, 10/10
(zones 5, low 6 and high 6), followed
by 3 minutes at 3/10 (zone 2).
Ride for 3 minutes at 8/10 (zone 5),
followed by 2 minutes at 9/10 (zone
6). After a 5 minute rest at 2/10 (zone
1), it’s time to give it your all and go as
hard as you can for 20 solid minutes.
Pace yourself and try to go as hard
as you can sustain for the entire 20
minutes. Don’t blow up!
Cool down for 5 minutes from 2/10 to
1/10 (zone 1).
DAY 5: 15 MINVARIED TEMPO #1Warm up for 7 minutes at 2/10 (zone 1)
and include four, 10 second maximum
effort sprints at 10/10 (zone 7). Then
we have a short 3 minute block at
4/10 (zone 2) followed by 2 minutes
recovery at 3/10 (zone 2)
Now for the first of our tempo
intervals. Ride for 5 minutes at
6/10 (high zone 3). This should feel
moderately hard but like you could
sustain it for several hours if you
needed to. Recover for 3 minutes at
3/10 (zone 2).
Now for the long tempo interval
where we vary the cadence (how
fast you turn your legs). Ride at the
same intensity (6/10, high zone 3) for
15 minutes, riding at 90 cadence for
the first 5 minutes, 95 for the next
five minutes and 100 for the last five
minutes. Use your gears or trainer
resistance to make sure you stay at the
same intensity.
Cool down for 5 minutes from 4/10 to
2/10 (zone 2 to 1).
WEEK 2
DAY 1: ENDURANCE/ FREE RIDEA steady 50 minute endurance ride
today. Ride as you feel, aiming to keep
effort between 3/10 and 6/10 (zones
2 and 3).
Don’t forget it’s fine to miss a day if
you have to. Just move onto the next
planned session.
DAY 2: 15 MINVARIED TEMPO #1Ride for 3 minutes at 2/10 (zone 1).
Complete 4 intervals of 10/10 (zone 7)
for 10 seconds, followed by 50 seconds
rest at 2/10 (zone 1). Then we have a
short 3 minute block at 4/10 (zone 2)
followed by 2 minutes recovery at
2/10 (zone 1). Ride at 6/10 (zone 3) for 5
minutes, recover for 3 minutes at 2/10
(zone 1).
Ride for 5 minutes at 6/10 (high zone 3),
followed by 5 minutes at 5/10 (low zone
3), followed by 5 minutes at 6/10 (high
zone 3). Recover for 5 minutes at 2/10
(zone 1).
Ride for 5 minutes at 5/10 (low zone 3),
followed by 5 minutes at 5/10 (mid zone
3), finishing with 5 minutes at 6/10 (high
zone 3).
Cool down for 5 minutes from 4/10 to
2/10 (zone 2 to 1).
DAY 3: REST DAYIf you feel like training, then feel free to
go for a ride or do some cross-training,
but keep it nice and easy.
DAY 4: CRUISEINTERVALS #1Warm up from 2/10 to 4/10 (zone 1 to 2)
for 7 minutes. Recover at 2/10 (zone 1)
for 1 minute. Ride for 5 minutes at 5/10
(zone 3). Recover for 3 minutes at 2/10
(zone 1).
Now for the first of your three cruiser
intervals. Ride for 6 minutes at 8/10
(high zone 4), recover for 2 minutes
at 2/10 (zone 1). Repeat the 6 minute
interval and 2 minute rest, lowering
the intensity very slightly to 7/10 (mid
zone 4). Repeat one more time at 7/10
(low zone 4).
After 2 minutes recovery, cool down
from 4/10 to 2/10 (zone 2 to 1) for 10
minutes.
DAY 5: ENDURANCE + 4X1 MINToday we aim to complete three
maximum effort 1 minute intervals
during 32 minutes total of free riding.
Warm up for 6 minutes, from 2/10 to
4/10 (zone 1 to 2), then rest for 1 minute
at 2/10 (zone 1). Ride for 1 minute at
8/10 (zone 5), recover for two minutes
at 3/10 (zone 2), ride for 4 minutes at
6/10 (zone 3) and recover for 3 minutes
at 2/10 (zone 1).
Next, complete 32 minutes of free
ride and include four 1 minute efforts
where you ride as hard as you can
for the whole minute, then complete
another 4 minutes of free ride.
Finish by warming down for 5 minutes
DAY 6: 3&1’S #1Warm up for 3 minutes at 2/10 (zone
1). Ride for 1 minute at 4/10 (zone 2),
recover for 1 minute at 2/10 (zone 1),
then repeat. Increase the intensity to
6/10 (zone 3) and repeat for another
two intervals. Recover for 3 minutes at
2/10 (zone 1).
Now for the first set of 3&1s. Ride for
3 minutes at 6/10 (zone 3), recover for
1 minute at 3/10 (zone 2). Repeat two
more times. Recover for 5 minutes at
2/10 (zone 1). Repeat the three 3&1s
again. Cool down for 10 minutes from
4/10 to 2/10 (zone 2 to 1).
Love Where You Ride | PRL WEEK 3
DAY 1: ENDURANCE/ FREE RIDEA steady 50 minute endurance ride
today. Ride as you feel, aiming to keep
effort between 3/10 and 6/10 (zones
2 and 3).
Don’t forget it’s fine to miss a day if
you have to. Just move onto the next
planned session.
DAY 2: 15 MIN VARIED TEMPO #2Ride for 3 minutes at 2/10 (zone 1).
Complete 4 intervals of 10/10 (zone
7) for 10 seconds, followed by 50
seconds rest at 2/10 (zone 1). Rest for
30 seconds at 2/10 (zone 1), then ride
for 3 minutes at 4/10 (zone 2) followed
by 2 minutes recovery at 2/10 (zone
1). Ride at 6/10 (zone 3) for 5 minutes,
recover for 3 minutes at 2/10 (zone 1).
Sprint for 15 seconds at 10/10 (zone 7),
ride for 5 minutes at 6/10 (high zone
3), sprint for 15 seconds at 10/10 (zone
7), ride for 5 minutes at 5/10 (low zone
3), sprint for 15 seconds at 10/10 (zone
7), finish with 5 minutes at 6/10 (high
zone 3). Recover for 5 minutes at 2/10
(zone 1).
Sprint for 15 seconds at 10/10 (zone
7), ride for 5 minutes at 5/10 (low zone
3), sprint for 15 seconds at 10/10 (zone
7), ride for 5 minutes at 5/10 (mid zone
3), sprint for 15 seconds at 10/10 (zone
7),finish with 5 minutes at 6/10 (high
zone 3).
Cool down for 5 minutes from 4/10 to
2/10 (zone 2 to 1).
DAY 3: REST DAYIf you feel like training then feel free
to go for a ride or do some cross-
training, but keep it nice and easy.
DAY 4: PROGRESSIVE6MIN #1Warm up for 3 minutes at 2/10 (zone
1). Complete 5 sets of intervals, riding
first at 3/10 (zone 2) for 30 seconds,
then at 5/10 (zone 3) for 30 seconds.
Recover for 3 minutes at 2/10 (zone
1).
Keeping the intensity at 7/10 (zone 4),
ride for 2 minutes at a cadence of 60,
followed by 2 minutes at 65, finishing
with 2 minutes at 70. Recover for 5
minutes at 2/10 (zone 1). Repeat the
progressive 6 minute effort one more
time.
Next, free ride for 10 minutes,
followed by a 5 minute effort at 7/10
(zone 4). Cool down for 10 minutes
from 4/10 to 2/10 (zone 2 to 1).
DAY 5: 6+1+3 #1 Warm up for 3 minutes at 2/10 (zone 1).
Complete four, 10 second max effort
10/10 (zone 7) sprints, followed by 50
seconds of recovery at 2/10 (zone 1).
Ride for 3 minutes at 4/10 (zone 2),
recover for 2 minutes at 2/10 (zone 1),
ride for 3 minutes at 6/10 (zone 3) and
rest for 3 minutes at 2/10 (zone 1).
Next, complete 15 minutes of free
riding. After that, we start the 6+1+3s.
Ride for 6 minutes at 7/10 (zone 4), ride
for 1 minute at 8/10 (zone 5), ride for 3
minutes at 3/10 (zone 2). Repeat this
one more time.
Cool down for 5 minutes at 2/10 (zone
1).
DAY 6: STRENGTH ENDURANCE #1Warm up for 6 minutes from 2/10 to
4/10 (zone 2 to 1). Rest for 1 minute at
2/10 (zone 1). Ride for 1 minute at 8/10
(zone 5). Rest for 2 minutes at 2/10
(zone 1). Ride for 4 minutes at 6/10
(zone 3). Rest for 3 minutes at 2/10
(zone 1).
Now for your first 10 minute strength
effort. Ride for 5 minutes at 5/10 (zone
3) at a cadence of 65, then ride for 5
minutes at the same intensity but drop
the cadence down to 60. Recover for 5
minutes at 2/10 (zone 1). Repeat the 10
minute strength effort one more time.
Recover for 5 minutes at 2.10 (zone
1). Finish your workout by riding for 2
minutes at 8/10 (zone 5).
Cool down from 4/10 to 2/10 (zone 2 to
1) for 10 minutes.
WEEK 4
DAY 1: ENDURANCE/ FREE RIDEA steady 50 minute endurance ride
today. Ride as you feel aiming to keep
effort between 3/10 and 6/10 (zones
2 and 3).
Don’t forget it’s fine to miss a day if
you have to. Just move onto the next
planned session.
DAY 2: PROGRESSIVE 6 MIN #2Warm up for 5 minutes at 2/10 (zone 1).
Complete 5 sets of intervals, riding first
at 3/10 (zone 2) for 30 seconds, then at
5/10 (zone 3) for 30 seconds. Recover
for 3 minutes at 2/10 (zone 1).
Next for your progressive 6 minute
efforts. Keeping the intensity at 6/10
(zone 3), ride for 2 minutes at a cadence
of 60, followed by 2 minutes at 65,
finishing with 2 minutes at 70. Recover
for 5 minutes at 2/10 (zone 1). Repeat
the progressive 6 minute effort one
more time.
Next, free ride for 10 minutes, followed
by a 5 minute effort at 7/10 (zone 4).
Cool down for 5 minutes from 4/10 to
2/10 (zone 2 to 1).
DAY 3: REST DAY If you feel like training, then feel free to
go for a ride or do some cross-training,
but keep it nice and easy.
DAY 4: SPRINTS #1Warm up for 3 minutes at 2/10 (zone
1). Now complete four sets of sprints,
sprinting for 10 seconds at 10/10 (zone
7), recover for 50 seconds at 2/10
(Zone 1).
Ride for 3 minutes at 4/10 (zone 2), rest
for 2 minutes at 2/10 (zone 1), ride for
5 minutes at 6/10 (zone 3), rest for 3
minutes at 2/10 (zone 1).
Finish with 35 minutes of free riding.
DAY 5: 5X5 MIN 100RPMWarm up for 5 minutes at 2/10 (zone
1). Complete two sprint intervals,
riding for 10 seconds at 10/10 (zone
7), followed by 50 seconds rest at
2/10 (zone 1) each time. Recover for
2 minutes at 2/10 (zone 1). Ride for 1
minute at 8/10 (zone 5), 2 minutes at
2/10 (zone 1), 3 minutes at 6/10 (zone 3)
and 3 minutes at 2/10 (zone 1).
Now for five efforts. Ride for 5 minutes
at 7/10 (zone 4), followed by 3 minutes
at 2/10 (zone 1) and repeat.
Cool down from 4/10 to 2/10 (zone 2 to
1) for 10 minutes.
DAY 6: STRENGTH ENDURANCE #2Warm up for 6 minutes from 2/10 to
4/10 (zone 2 to 1). Rest for 1 minute at
2/10 (zone 1). Ride for 1 minute at 8/10
(zone 5). Rest for 2 minutes at 2/10
(zone 1). Ride for 4 minutes at 6/10
(zone 3). Rest for 3 minutes at 2/10
(zone 1).
Now for your first 15 minute strength
effort. Ride for 5 minutes at 5/10 (zone
3) at a cadence of 65, then ride for 5
minutes at the same intensity but drop
the cadence down to 60 then finishing
with 5 minutes at 65 cadence.
Recover for 5 minutes at 2/10 (zone 1).
Repeat the 15 minute strength effort
one more time. Recover for 5 minutes
at 2.10 (zone 1).
Finish your workout by riding for 2
minutes at 8/10 (zone 5).
Cool down from 4/10 to 2/10 (zone 2 to
1) for 5 minutes.
@RideLondon50 | PRUDENTIAL RIDELONDON
Love Where You Ride | PRL
DAY 1: ENDURANCE/ FREE RIDEA steady 50 minute endurance ride
today. Ride as you feel aiming to keep
effort between 3/10 and 6/10 (zones
2 and 3).
Don’t forget it’s fine to miss a day if
you have to. Just move onto the next
planned session.
WEEK 5
DAY 2: EXTENSIVE ANAEROBIC #1Warm up for 10 minutes from 2/10 to
4/10 (zone 2 to 1). Rest for 2 minutes
at 2/10 (zone 1).
Today we are working on extensive
anaerobic intervals. For each
interval, ride for 2 minutes 30
seconds at 10/10 (zone 6), followed
by 10 minutes at 4/10 (zone 2).
Complete three intervals, then cool
down from 4/10 to 2/10 (zone 2 to 1)
for 5 minutes.
DAY 3: REST DAYIf you feel like training, then feel free
to go for a ride or do some cross-
training, but keep it nice and easy.
DAY 4: CLIMBINGTHRESHOLD #1Today’s session is all about riding
uphill. Try to use a climbing cadence
and riding position.
Warm up for 10 minutes from 2/10 to
4/10 (zone 1 to 2). Now complete some
climbing intervals. Ride for 5 minutes
at 7/10 (zone 4), recover for 3 minutes
at 2/10 (zone 2), and repeat three
more times.
Cool down from 4/10 to 2/10 (zone 2
to 1).
DAY 5: ENDURANCE + 4X1 MINToday we aim to complete three
maximum effort 1 minute intervals
during 32 minutes total of free riding.
Lasting 53 minutes in total, warm up
for 6 minutes, from 2/10 to 4/10 (zone
1 to 2), then rest for 1 minute at 2/10
(zone 1). Ride for 1 minute at 8/10 (zone
5), recover for two minutes at 3/10
(zone 2), ride for 4 minutes at 6/10
(zone 3) and recover for 3 minutes at
2/10 (zone 1).
Next, complete 32 minutes of free
ride and include four 1 minute efforts
where you ride as hard as you can
for the whole minute, then complete
another 4 minutes of free ride.
Finish by warming down for 5 minutes
from 4/10 to 2/10 (zone 2 to 1).
DAY 6: VO2 MAXINCREASE #1Today’s session simulates the
demands of climbing at a Vo2
Max intensity, by targeting a lower
cadence.
Warm up for 7 minutes from 2/10 to
4/10 (zone 2 to 1). Ride for 5 minutes at
7/10 (zone 4). Rest for 5 minutes at 2/10
(zone 1). Now complete 5 intervals at
8/10 zone 5, starting at a duration of 4
minutes and increasing by 30 seconds
every interval up to 6 minutes, with
3 minutes of rest at 2/10 (zone 1) in
between.
Cool down for 6 minutes from 4/10 to
2/10 (zone 2 to 1).
WEEK 6
DAY 1: ENDURANCE/ FREE RIDEA steady 50 minute endurance ride
today. Ride as you feel aiming to keep
effort between 3/10 and 6/10 (zones
2 and 3).
Don’t forget it’s fine to miss a day if
you have to. Just move onto the next
planned session.
DAY 2: CLIMBING THRESHOLD #2Today’s session simulates the
demands of extended climbing. Try
to use a climbing cadence and riding
position.
Warm up for 10 minutes from 2/10 to
4/10 (zone 1 to 2). Now complete some
climbing intervals. Ride for 8 minutes
at 8/10 (high zone 4), recover for 3
minutes at 2/10 (zone 2), and repeat
three more times.
Cool down for 5 minutes from 4/10 to
2/10 (zone 2 to 1).
DAY 3: REST DAYIf you feel like training, then feel free to
go for a ride or do some cross-training,
but keep it nice and easy.
DAY 4: THROUGH THE ZONES #1Warm up for 10 minutes from 2/10 to
4/10 (zone 1 to 2). Ride for 10 minutes
at 6/10 (zone 3). Rest for 5 minutes at
2/10 (zone 1).
Now for your first 10 minute tempo
effort, progressing through zones 3 4
and 6. Ride for 6 minutes at 6/10 (zone
3), followed by 3 minutes at 8/10 (zone
4), finishing with 60 seconds at 10/10
(zone 6). Recover for 5 minutes at 2/10
(zone 1), then repeat the 10 minute
tempo interval.
Cool down for 5 minutes from 4/10 to
2/10 (zone 2 to 1).
DAY 5: VO2 MAXCLIMBINGToday is a high intensity climbing
focused session. Warm up for 5
minutes from 2/10 to 4/10 (zone 1 to
2). Ride for 5 minutes at 8/10 (zone 4),
recover for 5 minutes at 2/10 (zone 1).
Now for three 3 minute intervals, each
at 9/10 (zone 5), followed by 3 minutes
rest at 2/10 (zone 1). Rest for 2 minutes
at 2/10 (zone 1).
Now for another set three of intervals,
this time for 2 minutes at 9/10 (zone 5),
with 4 minutes of rest at 2/10 (zone 1)
after each.
Cool down for 7 minutes from 4/10 to
2/10 (zone 2 to 1).
DAY 6: ENDURANCE/FREE RIDEA steady 50 minute endurance ride
today. Ride as you feel aiming to keep
effort between 3/10 and 6/10 (zones
2 and 3).
Don’t forget it’s fine to miss a day if
you have to. Just move onto the next
planned session.
Love Where You Ride | PRL WEEK 7
DAY 1: ENDURANCE/ FREE RIDEA steady 50 minute endurance ride
today. Ride as you feel aiming to keep
effort between 3/10 and 6/10 (zones
2 and 3).
Don’t forget it’s fine to miss a day if
you have to. Just move onto the next
planned session.
DAY 2: PYRAMIDCADENCE EFFORTSThe target of today’s pyramid
intervals is to ride at a high intensity
using the highest cadence you can.
Warm up for 10 minutes from 2/10 to
4/10 (zone 1 to 2). Now to start your
pyramid effort. Ride for 60 seconds at
7/10 (zone 4), recover for 60 seconds
at 2/10 (zone 1), ride for 2 minutes at
7/10 (zone 4), recover for 2 minutes
at 2/10 (zone 1), ride for 3 minutes at
7/10 (zone 4), recover for 3 minutes at
2/10 (zone 1). Now ride for 10 minutes
at 4/10 (zone 2), followed by 2 minutes
at 2/10 (zone 1).
Now, repeat the increasing pyramid
effort from before again.
Cool down for 10 minutes from 4/10 to
2/10 (zone 2 to 1).
DAY 3: REST DAYIf you feel like training then feel free
to go for a ride or do some cross-
training, but keep it nice and easy.
DAY 4:ANAEROBIC #1The aim today is to produce
repeatable, high power intervals.
Warm up for 10 minutes from 2/10 to
4/10 (zone 1 to 2). Rest for 60 seconds
at 2/10 (zone 1). Now for your first
5 anaerobic intervals. Ride for 35
seconds at 10/10 zone 7, recover for
2 minutes at 2/10 (zone 1), repeat 5
times. Ride for 10 minutes at 5/10
(zone 3). Rest for 1 minute at 2/10
(zone 1).
Now for your second set of intervals.
Repeat the set of 5 intervals as
before.
Cool down for 5 minutes from 4/10 to
2/10 (zone 2 to 1).
DAY 5: VO2 MAXDECLINING 6MINToday’s session has a pyramid of
intervals that decrease in duration.
After warming up for 10 minutes from
2/10 to 4/10 (zone 1 to 2), go straight
into your intervals.
Starting at 6 minutes and shortening
by 30 seconds every work interval,
ride at 8/10 (zone 4), followed by 3
minutes rest each time at 2/10 (zone 1).
Complete 6 intervals, finishing with a
work interval of 3 minutes 30 seconds.
Cool down from 4/10 to 2/10 (zone 2
to 1).
DAY 6: 20MIN VARIED CADENCEWarm up for 3 minutes at 2/10 (zone
1). Complete 10 intervals with 10
seconds at 10/10 (zone 7) followed by
50 seconds rest at 2/10 (zone 1). Ride
for 3 minutes at 4/10 (zone 2). Rest for
2 minutes at 2/10 (zone 1).
Now for your first varying cadence
10 minute effort. Ride for 5 minutes
at 7/10 (zone 4) at a lower cadence,
followed by 5 minutes at 6/10 (zone 3)
at a higher cadence.
Repeat the two 5 minute intervals
again, then rest for 5 minutes at 2/10
(zone 1). Complete two more 10 minute
efforts back to back.
Cool down from 4/10 to 2/10 (zone 2 to
1) for 5 minutes.
WEEK 8
DAY 1: ANAEROBIC #2Building on last week’s session, the
aim today is to produce repeatable,
high power intervals. Warm up for 10
minutes from 2/10 to 4/10 (zone 1 to 2).
Rest for 60 seconds at 2/10 (zone 1).
Now for your first 4 anaerobic
intervals. Ride for 45 seconds at 10/10
zone 7, recover for 2 minutes at 2/10
(zone 1), repeat 4 times. Ride for 10
minutes at 5/10 (zone 3). Rest for 1
minute at 2/10 (zone 1). Now for your
second set of intervals. Repeat the set
of 4 intervals as before.
Cool down for 10 minutes from 4/10 to
2/10 (zone 2 to 1).
DAY 2: PROGRESSIVE11MIN CLIMB3 climbs of 11 minutes in duration
today, but each one is climbed using
a different cadence. Warm up for 10
minutes from 2/10 to 4/10 (zone 1 to 2).
Rest for 60 seconds at 2/10 (zone 1).
Now for your first climb. Ride for 6
minutes at 5/10 (zone 3), 4 minutes at
7/10 (zone 4) and 60 seconds at 8/10
(zone 4). Rest for 5 minutes at 2/10
(zone 1). Repeat another two 11 minute
climbs, again with 5 minutes rest in
between.
Cool down for 5 minutes from 4/10 to
2/10 (zone 2 to 1).
DAY 3: REST DAY If you feel like training, then feel free to
go for a ride or do some cross-training,
but keep it nice and easy.
DAY 4: ENDURANCE/FREE RIDEA steady 50 minute endurance ride
today. Ride as you feel aiming to keep
effort between 3/10 and 6/10 (zones
2 and 3).
Don’t forget it’s fine to miss a day if
you have to. Just move onto the next
planned session.
DAY 5: HIGH INTENSITY/5MINToday’s high intensity efforts focus
on the ability to produce anaerobic
power. The intervals simulate the
demands of flat, fast efforts, as well as
climbing efforts with a lower cadence.
Warm up for 10 minutes from 2/10 to
4/10 (zone 1 to 2). Ride for 5 minutes at
8/10 (zone 4), followed by 90 seconds
at 10/10 (zone 6). Rest for 5 minutes at
2/10 (zone 1).
Next we start five intervals, ride for
20 seconds at 10/10 (zone 7), then
40 seconds at 7/10 (zone 4). Once
you have completed five, rest for 5
minutes at 2/10 (zone 1). Again, ride for
5 minutes at 8/10 (zone 4), followed
by 90 seconds at 10/10 (zone 6). Rest
for 5 minutes at 2/10 (zone 1) then
complete five more intervals, 20
seconds at 10/10 (zone 7), 40 seconds
at 7/10 (zone 4).
Cool down for 5 minutes from 4/10 to
2/10 (zone 2 to 1).
DAY 6: TEMPO CLIMBINGThis tempo climbing workout
simulates long climbs that require an
increase in power as the effort goes
on. Each tempo interval finishes with
an above threshold effort.
Warm up for 10 minutes from 2/10 to
4/10 (zone 1 to 2). Ride for 20 minutes,
steadily increasing the power every
four minutes from 5/10 (low zone 3)
to 6/10 (high zone 3), followed by a
30 second sprint at 10/10 (zone 7).
Recover for 5 minutes at 2/10 (zone
1). Ride for 15 minutes, increasing the
power every 3 minutes from 5/10 (low
zone 3) to 6/10 (high zone 3), followed
by 5 minutes at 8/10 (high zone 4).
Cool down for 5 minutes from 4/10 to
2/10 (zone 2 to 1).
@RideLondon54 | PRUDENTIAL RIDELONDON
Love Where You Ride | PRL
DAY 1: ENDURANCE/ FREE RIDEA steady 45 minute endurance ride
today. Ride as you feel aiming to keep
effort between 3/10 and 6/10 (zones 2
and 3). Don’t forget it’s fine to miss a
day if you have to. Just move onto the
next planned session.
WEEK 9
DAY 2: 3MIN INCREASING VO2Warm up for 10 minutes from 2/10
to 4/10 (zone 1 to 2). Free ride for 15
minutes, completing three, 3 minute
intervals at 9/10 (zone 5), with 3
minutes recovery between each.
Cool down for 10 minutes from 4/10
to 2/10 (zone 2 to 1).
DAY 3: REST DAYIf you feel like training, then feel free
to go for a ride or do some cross-
training, but keep it nice and easy.
DAY 4: FTP TEST (SHORT)The short variation of the standard
FTP test starts off with a 5 minute
warmup from 2/10 to 4/10 (zone 1 to
2), a quick leg opening ramp of 20
seconds at each 8/10, 9/10, 10/10
(zones 5, low 6 and high 6), followed
by 3 minutes at 3/10 (zone 2).
Ride for 3 minutes at 8/10 (zone 5),
followed by 2 minutes at 9/10 (zone
6). After a 5 minute rest at 2/10 (zone
1), it’s time to give it your all and go as
hard as you can for 20 solid minutes.
Pace yourself and try to go as hard
as you can sustain for the entire 20
minutes.
Cool down for 5 minutes from 2/10 to
1/10 (zone 1).
DAY 5: ENDURANCE/FREE RIDEA steady 50 minute endurance ride
today. Ride as you feel aiming to keep
effort between 3/10 and 6/10 (zones
2 and 3).
Don’t forget it’s fine to miss a day if
you have to. Just move onto the next
planned session.
DAY 6: POWER MAXWarm up from 2/10 to 4/10 (zone 1 to
2) for 10 minutes. Rest for 3 minutes at
2/10 (zone 1).
Next you have 40 minutes of free ride,
including five 3-5 second max effort
sprints, with about 7 minutes free ride
between each.
Cool down for 10 minutes from 4/10 to
2/10 (zone 2 to 1).
WEEK 10
DAY 1: ENDURANCE/ FREE RIDEA steady 45 minute endurance ride
today. Ride as you feel aiming to keep
effort between 3/10 and 6/10 (zones
2 and 3).
Don’t forget it’s fine to miss a day if
you have to. Just move onto the next
planned session.
DAY 2: REST DAYIf you feel like training, then feel free to
go for a ride or do some cross-training,
but keep it nice and easy.
DAY 3: ANAEROBIC#2Warm up for 10 minutes from 2/10 to
4/10 (zone 1 to 2). Rest for 1 minute
at 2/10 (zone 1). Complete 4 sets of
intervals, riding for 45 seconds at 10/10
(zone 7), recovering for 2 minutes at
2/10 (zone 1). Ride for 10 minutes at
4/10 (zone 2), then rest for 1 minute at
2/10 (zone 1).
Complete 4 more intervals as before,
then cool down for 10 minutes from
4/10 to 2/10 (zone 2 to 1).
DAY 4: REST DAYIf you feel like training then feel free
to go for a ride or do some cross-
training, but keep it nice and easy.
DAY 5: POWER MAXWarm up from 2/10 to 4/10 (zone 1 to
2) for 10 minutes. Rest for 3 minutes at
2/10 (zone 1).
Next you have 40 minutes of free ride,
including five 3-5 second max effort
sprints, with about 7 minutes free ride
between each.
Cool down for 10 minutes from 4/10 to
2/10 (zone 2 to 1).
DAY 6: THE BIG DAY!Today is the day all of your hard work
in training will pay off.
Remember to hydrate well throughout
the ride and eat regularly.
Good luck!