---
aliases: ["Weekly Cycling Training Block"]
Is A: Procedure
Belongs to: "[[responsibility-health-fitness]]"
Cadence: Weekly
Owner: "[[person-luca-rossi]]"
---
# Weekly Cycling Training Block

Structured cycling training three times per week builds the aerobic base and intensity needed for gran fondo events and long-term fitness. The weekly block follows a polarized training approach: one high-intensity session (intervals), one moderate endurance ride, and one long ride on the weekend. This structure ensures progressive overload without overtraining, and the data feeds into [[measure-cycling-km-per-month]] and the broader [[responsibility-health-fitness]] tracking.

## Steps

- [ ] Monday evening: review the week's planned rides — confirm the route, duration, and intensity targets for each session based on the current training phase
- [ ] Tuesday (Intervals): warm up for 15 minutes, then complete the prescribed interval set (e.g., 5x5 minutes at threshold, or 8x3 minutes at VO2max) with recovery between efforts, followed by a 10-minute cooldown
- [ ] After the Tuesday session, log the workout: duration, distance, average power/HR, interval compliance, and perceived effort
- [ ] Thursday (Endurance): ride 60-90 minutes at a steady zone 2 pace — keep heart rate in the aerobic zone and resist the urge to push harder
- [ ] After the Thursday session, log the workout and note how the endurance effort felt relative to previous weeks — improving comfort at the same effort level is a sign of fitness gains
- [ ] Saturday (Long Ride): complete the week's longest ride, 2-4 hours depending on the training phase, mixing terrain and including some race-pace efforts in the final third
- [ ] After the Saturday ride, log the full session including nutrition intake, hydration, and any mechanical or physical issues
- [ ] Sunday: review the week's three sessions together — assess total volume against [[measure-cycling-km-per-month]] targets and training plan progression
- [ ] Adjust next week's plan if needed based on how the body responded: fatigue signals, soreness, or signs of underrecovery

## Notes

- The Tuesday interval session is the most important ride of the week for fitness development. If you have to skip a session, skip Thursday — never skip Tuesday.
- Zone 2 endurance work on Thursday should genuinely feel easy. If you cannot hold a conversation, you are going too hard. Easy riding builds the aerobic engine that supports everything else.
- The Saturday long ride is where race-specific fitness is built. Simulate race conditions: practice nutrition, pace the climbs, and ride at intensity in the final hour when fatigue is real.
- Track [[measure-cycling-km-per-month]] but do not chase volume for its own sake. Consistent quality sessions beat junk miles every time.
- Pair this block with the [[procedure-gym-routine]] (Monday and Wednesday) and ensure adequate recovery between sessions. If gym soreness is affecting Tuesday intervals, adjust gym timing or volume. The [[procedure-monthly-health-review]] is where these interactions get assessed systematically.
