Road Race Prep 1

Target Rider: This plan is currently offered for advanced riders only. Day 1 is typically Monday, but you can select another day to start the plan so the workout days fit your schedule. During this plan you will be riding indoors during the week and then moving outdoors on the weekends, with an option of making Saturday indoors for the first 3 weeks. Each week is built on top of the previous week with a rest week occurring two times during the training plan. You will be performing a 20-minute Functional Threshold Power (FTP) test both at the beginning of this training plan and in week 7. The plan uses a combination of longer and shorter intervals to build your threshold power and your ability to pick up the pace to close gaps or push your VO2 Max higher. Group rides start 5 weeks into the plan. Every Sunday is a longer ride to build your ability to push for the entire length of your road races. More specific information for each training plan can be found in the Kinetic Fit app.

Plan Goal: This training plan will help a Cat 1 or 2 road racer properly prepare for race season with a combination of workouts designed to increase your threshold power, build your aerobic capacity, and improve your abillity to create and close gaps while riding in the peloton.

Duration: 10 weeks

Training Volume: High

Experience Level:

  • Cat 1/2/Advanced

Total Plan Hours: 109 hours, 50 minutes


Getting Started

  1. Download the Kinetic Fit app for iOS or Android
  2. Create an account
  3. On the home screen, select "Start a Training Plan"
  4. Find the plan, select it and pick a start date. We recommend starting training plans on Mondays.
  5. This training plan requires a Smart subscription ($5/month for yearly)


Additional Resources

Road PlansDavid Simpson