Training plans
Each training session is carefully designed to gradually lead you to better fitness, speed and endurance. Running is focused on by a 4th grade fitness coach who has extensive experience in training athletes. For bike training, you can rely on an expert who has a professional career in bike marathons. With us, you'll feel prepared like never before!
How does it work?
The workouts are designed to get more challenging week by week and give you clear evidence of your progress. We've prepared explanations of key terms to make sure you know what to do.
Running pace
Running pace refers to the speed at which you run, expressed in minutes per kilometer (min/km). For example, when the plan says "5:15-5:45 pace," that means you should run one kilometer in a time between 5 minutes and 15 seconds to 5 minutes and 45 seconds. Pace is important for the correct distribution of forces during the run in order to gradually improve.
Zones when cycling
The training zones on the bike (Z1, Z2, Z3, etc.) express the intensity of the load and are defined according to your heart rate or power.
- Z1 (regeneration zone) : The lowest intensity, suitable for regeneration and warming up.
- Z2 (endurance zone) : Moderate intensity that improves endurance and the body's ability to use fat as an energy source.
- Z3 (aerobic zone) : Higher intensity where aerobic metabolism still dominates, ideal for improving aerobic capacity.
- Z4 (anaerobic zone) : An even higher intensity, where anaerobic metabolism is already starting to show, performance and the ability to endure fatigue increase.
These zones help you control your training intensity more precisely, which is key to achieving optimal results.
1st week
Run
-
1. training
- 2 km jog (warm-up)
- 4x500 at 5:15-5:45 pace
- 45 seconds of brisk walking between segments
- 2 km jog (cool-down)
-
2. training
- 2 km jog
- 4x1km at 5:30-6:00 pace
- 45 seconds of brisk walking between segments
- 2 km run
-
3. training
- 2 km jog
- 6x200 m at a pace of 4:45–5:15
- 45 seconds faster walking between segments
- 2 km run
Wheel
-
1. training
- Basic endurance 1–1.5 hours in Z1/Z2
-
2. training
- Basic endurance 1.5 hours
- Departure 30 min in Z2
- 2x5 min in Z3, rest between sections in Z2
- The rest of the training ride freely
-
3. training
- Persistence in Z2, 1.5-2 hrs
- Departure 30 min in Z2
- 4x4 min in the upper part of Z3, 4 min free between sections
- The rest of the training ride freely in Z2
2nd week
Run
-
1. training
- 2 km jog
- 4x500 at 5:15-5:45 pace
- 45 seconds of brisk walking between segments
- 2 km run
-
2. training
- 2 km jog
- 4x1km at 5:30-6:00 pace
- 45 seconds of brisk walking between segments
- 2 km run
-
3. training
- 2 km jog
- 6x200 m at a pace of 4:45–5:15
- 45 seconds faster walking between segments
- 2 km run
Wheel
-
1. training
- Basic endurance 1–1.5 hours in Z1/Z2
-
2. training
- Basic endurance 1.5 hours
- Departure 30 min in Z2
- 2x5 min in Z3, rest between sections in Z2
- The rest of the training ride freely
-
3. training
- Persistence in Z2, 1.5-2 hrs
- Departure 30 min in Z2
- 4x4 min in the upper part of Z3, 4 min free between sections
- The rest of the training ride freely in Z2
3rd week
Run
-
1. training
- 2 km jog
- 4x500 at 5:05-5:35 pace
- Between segments of 45 seconds of brisk walking
- 2 km run
-
2. training
- 2 km jog
- 4x1 km at a pace of 5:20-5:50
- 45 seconds of brisk walking between segments
- 2 km run
-
3. training
- 2 km jog
- 6x200 m at a pace of 4:35–4:55
- 45 seconds faster walking between segments
- 2 km run
Wheel
-
1st training (1.5 h)
- 30 min start in Z1/Z2
- 3x3 minutes of cadence around 100 rpm between Z3/Z4
- Between sections 3 min freely in Z1
- After the series, free ride in Z1/Z2
-
2nd training (1.5 h)
- 2 hours of endurance riding in rugged terrain
- Average in Z2, hills possible up to Z3/Z4
-
3rd training (2 h)
- 30–40 min activation in Z1–Z3
- 4x6 min pace – start at the bottom of Z4 and gradually add, ending at the upper limit of Z4
- Between sets 4-5 min freely in Z1
- Finish the rest of the training in Z1–Z3
4th week
Run
-
1. training
- 2 km jog
- 6x400 at 5:05-5:35 pace
- Between segments of 45 seconds of brisk walking
- 2 km run
-
2. training
- 2 km jog
- 5x1 km at a pace of 5:20-5:50
- 60 seconds of brisk walking between segments
- 1 km run
-
3. training
- 2 km jog
- 4x100 at 4:00-4:15 pace
- 60 seconds of faster walking between segments
- 2 km run
Wheel
-
1st training (1.5–2 h)
- 1.5–2 hours in Z1/Z2
-
2nd training (1.5 h)
- 30–45 min warm-up in Z1/Z2
- 3x5 min pace in Z4, 5 min between sections in Z2
- Then 6x15 s sprint to the maximum
- Between sprints 1 min in Z1
- 30 min cooldown in Z1
-
3rd training (2 h)
- 30 min activation in Z1/Z2
- 4x7 min uphill pace, step up from Z4 to Z5, power cadence 50-60 rpm
- Between sections 7–9 min freely in Z1/Z2
- Cooldown in Z1–Z3
5th week
Run
-
1. training
- 2 km jog
- 4x300 at 5:00-5:30 pace
- Between segments of 60 seconds of brisk walking
- 2:30 min brisk walk
- 4x300 at 5:00-5:30 pace
- Between segments of 60 seconds of brisk walking
- 2:30 min brisk walk
- 4x300 at 5:00-5:30 pace
- Between segments of 60 seconds of brisk walking
- 1 km run
-
2. training
- 2 km jog
- 5x1 km at a pace of 5:20-5:50
- Brisk walking for 90 seconds between segments
- 2 km run
-
3. training
- 2 km jog
- 4x100 m at 80% power
- 3x200m at 4:30-5:00 pace
- 40 seconds faster walking between segments
- 90 seconds of brisk walking
- 3x200m at 4:30-5:00 pace
- 40 seconds faster walking between segments
- 2 km run
Wheel
-
1st training (1.5 h)
- 1.5–2 hours in Z1/Z2, possible transitions to Z3 in the hills
-
2nd training (2 h)
- 30-40 min activation in Z1/Z2
- 15x15 second sprint to the max, ideally on a gentle hill
- 1 minute rest between sprints
- The rest of the training ride freely in Z1/Z2
-
3rd training (2-2.5 h)
- 30 min start
- 5x5 min pace on a flat or undulating profile
- Hold the upper limit of Z4, cadence 80-95 rpm
- Between sections approx. 5 minutes freely in Z1/Z2
- The rest of the training ride home freely in Z1/Z2
6th week
Run
-
1. training
- 2 km jog
- 5x400 at 5:00-5:30 pace
- Between segments of 60 seconds of brisk walking
- 2 km run
-
2. training
- 2 km jog
- 6x800 m at 5:20–5:50 pace
- Brisk walking for 90 seconds between segments
- 2 km run
-
3. training
- 2 km jog
- 4x200 m at a pace of 4:45–5:15
- 45 seconds faster walking between segments
- 90 seconds of brisk walking
- 4x200 m at a pace of 4:45–5:15
- 45 seconds faster walking between segments
- 2 km run
Wheel
-
1st training (1.5 h)
- 1 hour drive in Z2, focus on technique
- 3x3 min cadence 100-110 rpm in Z3
- Between sections 3 min in Z2
- Cooldown in Z1/Z2
-
2nd training (2 h)
- 30 min start in Z1/Z2
- 4x6 min pace in Z3/Z4, cadence 80-90 rpm
- Between sections 4 min in Z2
- 30 min drive in Z2
-
3rd training (2-2.5 h)
- 2–2.5 hours in Z2 with an occasional transition to Z3
- Hilly terrain, average cadence 70-80 rpm
- Last 15-20 min in Z1
7th week
Run
-
1. training
- 2 km jog
- 6x400 at 5:00-5:30 pace
- Between segments of 60 seconds of brisk walking
- 2 km run
-
2. training
- 2 km jog
- 5x1 km at a pace of 5:20-5:50
- Brisk walking for 90 seconds between segments
- 2 km run
-
3. training
- 2 km jog
- 5x100 at 4:30-4:45 pace
- Between segments of 45 seconds of brisk walking
- 90 seconds of brisk walking
- 5x100 at 4:30-4:45 pace
- Between segments of 45 seconds of brisk walking
- 2 km run
Wheel
-
1st training (1.5 h)
- 1.5 hours of endurance riding in Z2
- 3x3 min in Z3, aimed at a cadence of 85-95 rpm
- Between sections 3 min freely in Z1
- Cooldown 15 min in Z1
-
2nd training (2 h)
- 30 min activation in Z1/Z2
- 5x5 min pace in Z4, cadence 75–85 rpm
- Between sections 5 min freely in Z2
- The rest of the training ride freely in Z2
-
3rd training (2.5 h)
- 2.5 hours in Z2/Z3
- Hilly terrain, focus on maintaining intensity on the climb
- Cadence 60-70 rpm on hills
- The rest of the training freely in Z1/Z2
