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Fourteen Week Training Program – Cycling (Advanced)

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Cycling Week 1 Cycling Week 8 Session 1 Cycle for 45 mins. Attempt to Cycle 29 km/hr (18 miles/hr) Session 1 Cycle for 53 mins. Attempt to Cycle 38 km/hr (23.6 miles/hr) Session 2 Cycle for 46 mins. Attempt to Cycle 30 km/hr (18.63 miles/hr) Session 2 Cycle for 54 mins. Attempt to Cycle 39 km/hr (24.2 miles/hr) Session 3 Cycle for 46 mins. Attempt to Cycle 30 km/hr (18.63 miles/hr) Session 3 Cycle for 54 mins. Attempt to Cycle 39 km/hr (24.2 miles/hr) Cycling Week 2 Cycling Week 9 Session 1 Cycle for 46 mins. Attempt to Cycle 30 km/hr (18.63 miles/hr) Session 1 Cycle for 54 mins. Attempt to Cycle 39 km/hr (24.2 miles/hr) Session 2 Cycle for 47 mins. Attempt to Cycle 31 km/hr (19.25 miles/hr) Session 2 Cycle for 55 mins. Attempt to Cycle 40 km/hr (24.8 miles/hr) Session 3 Cycle for 47 mins. Attempt to Cycle 31 km/hr (19.25 miles/hr) Session 3 Cycle for 55 mins. Attempt to Cycle 40 km/hr (24.8 miles/hr) Cycling Week 3 Cycling Week 10 Session 1 Cycle for 47 mins. Attempt to Cycle 31 km/hr (19.25 miles/hr) Session 1 Cycle for 55 mins. Attempt to Cycle 40 km/hr (24.8 miles/hr) Session 2 Cycle for 48 mins. Attempt to Cycle 33 km/hr (20.5 miles/hr) Session 2 Cycle for 56 mins. Attempt to Cycle 41 km/hr (25.5 miles/hr) Session 3 Cycle for 48 mins. Attempt to Cycle 33 km/hr (20.5 miles/hr) Session 3 Cycle for 56 mins. Attempt to Cycle 41 km/hr (25.5 miles/hr) Cycling Week 4 Cycling Week 11 Session 1 Cycle for 48 mins. Attempt to Cycle 33 km/hr (20.5 miles/hr) Session 1 Cycle for 56 mins. Attempt to Cycle 41 km/hr (25.5 miles/hr) Session 2 Cycle for 49 mins. Attempt to Cycle 34 km/hr (21.1 miles/hr) Session 2 Cycle for 57 mins. Attempt to Cycle 42 km/hr (26.1 miles/hr) Session 3 Cycle for 49 mins. Attempt to Cycle 34 km/hr (21.1 miles/hr) Session 3 Cycle for 57 mins. Attempt to Cycle 42 km/hr (26.1 miles/hr) Cycling Week 5 Cycling Week 12 Session 1 Cycle for 49 mins. Attempt to Cycle 34 km/hr (21.1 miles/hr) Session 1 Cycle for 57 mins. Attempt to Cycle 42 km/hr (26.1 miles/hr) Session 2 Cycle for 50 mins. Attempt to Cycle 35 km/hr (21.7 miles/hr) Session 2 Cycle for 58 mins. Attempt to Cycle 43 km/hr (26.7 miles/hr) Session 3 Cycle for 51 mins. Attempt to Cycle 36 km/hr (22.4 miles/hr) Session 3 Cycle for 58 mins. Attempt to Cycle 43 km/hr (26.7 miles/hr) Cycling Week 6 Cycling Week 13 Session 1 Cycle for 51 mins. Attempt to Cycle 36 km/hr (22.4 miles/hr) Session 1 Cycle for 58 mins. Attempt to Cycle 43 km/hr (26.7 miles/hr) Session 2 Cycle for 51 mins. Attempt to Cycle 36 km/hr (22.4 miles/hr) Session 2 Cycle for 59 mins. Attempt to Cycle 44 km/hr (27.3 miles/hr) Session 3 Cycle for 52 mins. Attempt to Cycle 37 km/hr (23 miles/hr) Session 3 Cycle for 59 mins. Attempt to Cycle 44 km/hr (27.3 miles/hr) Cycling Week 7 Cycling Week 14 Session 1 Cycle for 52 mins. Attempt to Cycle 37 km/hr (23 miles/hr) Session 1 Cycle for 59 mins. Attempt to Cycle 44 km/hr (27.3 miles/hr) Session 2 Cycle for 52 mins. Attempt to Cycle 37 km/hr (23 miles/hr) Session 2 Cycle for 60 mins. Attempt to Cycle 45 km/hr (28 miles/hr) Session 3 Cycle for 53 mins. Attempt to Cycle 38 km/hr (23.6 miles/hr) Session 3 Cycle for 60 mins. Attempt to Cycle 45 km/hr (28 miles/hr) Continue with Advanced Cycling Chart
Consult with a physician before beginning this, or any other exercise program.
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