From Deseret News archives:
Dr. Massimo Testa's recommended workouts
Monday: 1.5 hours
• Warm-up, 10-15 minutes
• 90-95 RPM, with heart rate at 145 or lower, 20 minutes
• 95-100 RPM, 3x8 minute periods at 150-160 heart rate with 3-minute recovery between
• 50-60 RPM, in uphill gears. 6x3 minute sets of seated climbing with 2-minute recovery periods. Heart rate at about 155
• Cool down, 10-15 minutes of easy spinning and stretching
Tuesday: Rest day or easy spin
Wednesday: 1.5 hours
• Warm-up, 10-15 minutes
• 100 RPM, 2x8 minutes with heart rate at 155 with two minute recovery
• 10 minute seated climb with heart rate between 160 and 170
• 80 RPM, 3x8 minute climbs. Stand and climb for 15 seconds every two minutes. Keep heart rate at 170-180. 4-minute recovery periods between climbs
• Cool down, 10-15 minutes
Thursday: 1.5 hours
• Warm-up, 10-15 minutes
• Cool down, 10-15 minutes
Friday: Rest day or easy spin
Saturday: 3.5 hours (or long group ride)
• Warm-up, 20-30 minutes
• 30 minute easy ride
• 90-plus RPM, 4x15 minute sets at 150-160 heart rate
• 70-80 RPM, 3x20 minute climbs with 4-minute recovery between sets. Heart rate at 170-180
• Cool down, 10-15 minutes and stretch
Sunday: Day off
General tips:
• Always stretch before, during (as needed) and after rides
• If racing on weekends, schedule intense workouts between Tuesday and Thursday
• Warm-up longer before special workouts. 20-30 minutes at slow endurance with 2x5 minutes at threshold.
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