Monday – Rest Day 🛑

🔹 Full rest or optional mobility/stretching session

Tuesday – Power & Sprint Work 🔥 (Explosive Efforts)

🔹 Warm-up: 30 min easy spin + 3x1 min high cadence
🔹 Sprint Intervals: 8x15 sec max sprint (3 min rest)
🔹 Big Gear Starts: 6x20 sec in a heavy gear (50-60 RPM)
🔹 Short Hill Sprints: 6x15 sec full gas
🔹 Cool down: 20 min easy spin
🔹 Total Time: ~2 hours

Wednesday – Sweet Spot & FTP Boost 💪 (Sustained Power Work)

🔹 Warm-up: 30 min endurance pace
🔹 Main Set:

• 3x20 min at 88-94% FTP (5 min rest between efforts)
• OR 4x10 min at FTP (shorter, but more intense)
  🔹 Cooldown: 30 min easy spin
  🔹 Total Time: 2-2.5 hours

Thursday – Group Ride / Tactical Training 🚴‍♂️ (Fast-Paced Fun Ride)

🔹 Join a local group ride OR simulate one
🔹 Work on drafting, surging, and breakaway attacks
🔹 If solo, do 3x10 min at race pace with surges
🔹 Total Time: 2-3 hours

Friday – Recovery & Skills Day 🧘

🔹 Easy 2-hour spin (Zone 1-2, high cadence)
🔹 Focus on bike handling, cornering, and braking drills
🔹 Optional single-leg pedaling drills
🔹 Total Time: ~2 hours

Saturday – Long Ride with Race Efforts 🚀 (Endurance & Attacks)

🔹 3-5 hour ride with:

• Breakaway simulations (3x5 min at 110% FTP)
• Hard surges (every 10-15 min)
• Final 30 min at race pace
  🔹 Total Time: 3-5 hours

Sunday – VO2 Max & Climbing Power ⛰️ (Hard Efforts & Hills)

🔹 Warm-up: 30 min steady spin
🔹 VO2 Max Intervals: 5x4 min at 110-120% FTP (5 min rest)
🔹 Hill Repeats: 6x2 min all-out on a steep climb
🔹 Cool-down: 30 min easy spin
🔹 Total Time: 2-3 hours

Key Adjustments Based on Your Needs:

✅ Monday is your full rest day
✅ All training sessions are at least 2 hours
✅ Tuesday-Sunday includes a mix of power, speed, endurance, and tactics

Would you like me to tweak anything further? 🚴‍♂️💨