With this plan you'll learn the basics to becoming a better cyclist. Practice short sprints, high intensity rides and pyramid workouts.
Follow José Hermida's simple 6-week Training Plan to improve your fitness and reduce stress.
José Hermida's Plan
Stay motivated and get fitter to meet any challenge.
WEEK 1: your journey begins now
Week 1 #1 - Aerobic Endurance
What is an aerobic endurance workout? It is a workout at a low intensity (Zone1, Zone 2). What are the benefits of this exercise? Your body becomes more efficient at moving oxygen into the blood where it can be used by the muscles, you’ll feel more energetic as this efficiency means you use less energy.
Recommended timing: TUESDAY
Week 1 #2 - Pyramidal workout
A pyramid workout is one of the more interesting sessions. You'll work in zones 1, 2, 3 and 4. Keep the same cadence and this way, you'll learn to overcome different slopes at the same cadence.
Recommended timing: FRIDAY
WEEK 2: let's speed it up a little
Week 2 #1 - Sprint workout
You have been working hard - carry on riding; you are now improving your fitness!
Today you have a short sprint workout. This workout consists of short sprints that will improve your finishing speed.
Recommended timing: TUESDAY
Week 2 #2 - Strength workout
In this workout, focus on efficient power transfer to the pedals. Pay attention to a stable position on the bike (without movements of the trunk and head) and stability of the ankles during pedaling.
Recommended timing: THURSDAY
WEEK 3: keep on rolling!
Week 3 #1 - HIIT Lactate Shuttling
Let's start the third week with some serious HIIT Workout! Another HIIT workout that focuses on skills specific to an XCO (Cross Country) race. In this workout, we will develop the respiratory system and tolerance to higher lactate levels. Breathe regularly and deeply. Maintain a usual cadence between 80 and 100 rpm.
Recommended timing: MONDAY
Week 3 #2: Tempo workout
Tempo intervals are the order of the day today. What are they good for? Tempo is an extremely useful zone for training if you often ride in a pack or do extremely long races. The ability to ride at tempo is good for riding in large groups.
Recommended timing: WEDNESDAY
WEEK 4: You're halfway there
Week 4 #1: Cadence workout
Get ready for a speed-boosting session! Sprint hard, maintain a high cadence and stay positive. Warm up at 100-110 rpm, then dive into two sets of intense sprints for absolute speed improvement. It's your journey to a faster finish!
Recommended timing: MONDAY
Week 4 #2: Contrast workout
Today's focus: Power and explosiveness. Develop power transfer efficiency and stability on the bike. Key points: Stability, precision, cadence variability. Ideal for monthly training after a day off.
Recommended timing: FRIDAY
WEEK 5: ROUND IT OFF WELL
Week 5 #1: Endurance + Tempo
Endurance and tempo intervals are the order of the day today. What are they good for? Tempo is an extremely useful zone for training if you often ride in a pack or do extremely long races. The ability to ride at tempo is good for riding in large groups.
Recommended timing: TUESDAY
Week 5 #2: HIIT
Another HIIT workout that focuses on skills specific to an XCO race. In this workout, we will develop the respiratory system and tolerance to higher lactate levels. Breathe regularly and deeply. Maintain a usual cadence between 80 and 100 rpm.
Recommended timing: FRIDAY
WEEK 6: THIS IS THE FINAL WEEK
Week 6 #1: Tempo Workout
Tempo intervals are the order of the day today. What are they good for? Tempo is an extremely useful zone for training if you often ride in a pack or do extremely long races. The ability to ride at tempo is good for riding in large groups.
Recommended timing: TUESDAY
Week 6 #2: HIIT Over Under
Get ready for HIIT to increase your FTP. Over' for just above the threshold, 'Under' for just below. Focus on controlled breathing, maintain your usual cadence and push your limits. Ideal for monthly training after a rest day.
Recommended timing: FRIDAY
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