Sample Cycling Mesocycle

Can be used in preparation for century ride (100 miles or 161 km) or recreational tour

ExRx.net > Aerobic Conditioning > Program

Week (1-10) Total Miles: 1000.

3 x 25 miles

Goal: 75 miles

3 x 25-30 miles

Goal: 80 miles

3 x 20 miles
1 x 30 miles

Goal: 90 miles

3 x 20 miles
1 x 40 miles

Goal: 100 miles

1 x 20 miles
1 x 30 miles
1 x 40 miles
Goal: 90 miles
1: Building 2: Building 3: Building 4: Peak 5: Recovery
2 x 30 miles
1 x 40 miles

Goal: 100 miles

1 x 20 miles
1 x 40 miles
1 x 50 miles

Goal: 110 miles

2 x 35 miles
1 x 55 miles

Goal: 125 miles

2 x 20 miles
1 x 40 miles
1 x 60 miles

Goal: 140 miles

2 x 25 miles
1 x 40 miles

Goal: 90 miles

6: Building 7: Building 8: Building 9: Peak 10: Recovery

Week (1-10) Total Kilometers: 1630.

3 x 40 km

Goal: 120 km

3 x 45 km

Goal: 135 km

3 x 35 km
1 x 45 km

Goal: 150 km

3 x 35 km
1 x 60 km

Goal: 165 km

1 x 35 km
1 x 45 km
1 x 65 km
Goal: 145 km
1: Building 2: Building 3: Building 4: Peak 5: Recovery
2 x 45 km
1 x 70 km

Goal: 160 km

1 x 35 km
1 x 65 km
1 x 80 km

Goal: 180 km

2 x 55 km
1 x 90 km

Goal: 200 km

2 x 35 km
1 x 60 km
1 x 100 km

Goal: 230 km

2 x 40 km
1 x 65 km

Goal: 145 km

6: Building 7: Building 8: Building 9: Peak 10: Recovery

Note: beginning week 6, speed and hill work can be incorporated weekly.


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