This training plan is designed for cyclists who have been riding all summer but still feel like they have five to 15 pounds to lose. Your short-term goal should be to drop 0.5 to 1.5 pounds weekly. Shedding that stubborn spare tire is a simple function of tightening the screws on your diet and exercise. Be consistent with riding, add intensity and trim the fluff from your diet to get where you want to go. Here are the first five weeks of a nine-week plan designed by Herrera of Performance Driven Consulting (pushyourlimit.com).

Find Your Zone…

Type of WorkoutZoneRate of
Perceived
Exertion
% Max
Heart Rate
EASY: If it feels ridiculously slow, you’re doing it right11 to 2 (out of 10)60 to 64
CRUISING: Hard enough to feel like you’re getting exercise, but tolerable over a span of hours23 to 465 to 74
STEADY: Just beyond what’s comfortable, hard enough so you’re breathing fast and working hard, but not so hard you can’t sustain it for a long period35 to 675 to 84
BRISK: The point at which you start working anaerobically; this isn’t an all-out effort, but it’s hard enough that you can maintain it for only a short portion of your ride47 to 885 to 94
MAX : Full out, as hard as you can go59 to 1095 to 100
MONTUEWEDTHURFRISATSUNWEEKLY TOTAL
1REST1:00
CRUISING
with 1×10 min.
BRISK
then 5×1 min MAX
3 min. Rest Between Intervals (RBI)
1:00
CRUISING
with 3×10 min. STEADY 5 min. RBI then 5×30 sec. MAX 1 min. RBI
1:00 CRUISING0:30 EASY1:30 CRUISING with 2×30 min.(10 min. STEADY, 10 min. BRISK, 10 min. STEADY)1:30 CRUISING with 2×15 min. BRISK 10 min. RBI 4×90 sec. MAX 3 min. RBI6:30
2REST1:00 CRUISING with 1×12 min. BRISK then 4×90 sec. MAX 3 min. RBI1:00 CRUISING with 2×15 min. STEADY 5 min. RBI then 6×30 sec. MAX 1 min. RBI1:00 CRUISING0:30 EASY2:00 CRUISING with 2x35min. (10 min. STEADY, 15 min. BRISK, 10 min. Steady)1:30 CRUISING with 1×20 min. BRISK 10 min. RBI 5×90 sec. MAX 3 min. RBI7:00
3 Recovery WeekREST1:00 CRUISING0:45 CRUISING with 2×10 min. STEADY 10 min. RBI1:00 CRUISING0:30 EASY1:30 CRUISING with 1×15 min. STEADY 2×5 min. BRISK 10 min. RBI1:00 CRUISING5:45
4REST1:15 CRUISING with 1×15 min. BRISK 5×90 sec. MAX 2 min. RBI1:00 CRUISING with 1×15 min. STEADY 1×10 min. BRISK 6×30 sec. MAX 1 min. RBI1:00 CRUISING0:30 EASY2:00 CRUISING with 2×20 min. Ramp Ups (10 min. STEADY, 8 min. BRISK, 2 min. MAX) 10 min. RBI1:45 CRUISING with 3×10 min. BRISK (hills) 5 to 8 min. RBI7:30
5REST1:15 CRUISING with 1×20 min. BRISK 5×90 sec. MAX 90 sec. RBI1:00 CRUISING with 1×30 min. STEADY 5×30 sec. MAX 30 sec. RBI1:00 CRUISING0:45 EASY2:15 CRUISING with 2×25 min. Ramp Ups (12 min. STEADY, 10 min. BRISK, 3 min. MAX) 15 min. RBI