Tour de Brisbane Training Plan
Detailed, flexible cycling training plan to fine-tune your fitness for Gran Fondo Tour de Brisbane
buy nowIs This Plan For You?
• Built for Tour de Brisbane Race Gran Fondo, 120km
• Designed to build and improve your Aerobic Endurance, Functional Threshold Power (FTP), Short Accelerations and 10-15 min climbing ability
• Training is designed from 9 to 14 hrs of training per week.
• 4-5 rides per week
• Easier weeks included for recovery and adaptation
• Shorter trainings are mid-week and longer rides at weekends
• Regular FTP tests to track progress
• Train using Power or HR
• Workouts compatible with Garmin, Zwift, Trainer Road, Wahoo, Cyclops and more
• Not recommended to start this plan without any prior fitness! You should complete base preparation with at least 8 weeks of solid training
Plans built on TrainingPeaks software
We use TrainingPeaks to deliver your plan - the world’s most popular online and mobile coaching platform. TrainingPeaks is free to use, an online calendar that lets you record, track, and analyze your training sessions.
Sample Training Week
Flexible Schedule - Optimal schedule for busy athletes. If you miss the workout, you can easily move it around in your TrainingPeaks calendar. You'll also be able to choose whether to follow the workouts based on power or heart rate.
Workouts- The workouts are based on the latest sports science, tuned by years of experience, and used current World Tour athletes! The plan also includes core training, stretching, yoga, and recovery techniques.
Support - If you need any help, our coach is available to answer any questions via email
View Signature Workouts
Browse 3 sample cycling workouts for this training plan tailored for Tour de Brisbane 120km Gran Fondo Race
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Workout 1
Hills at Tempo with Accelerations
SUGGESTED Course: Mt Cootha, Brisbane
Today's focus on longer climbs with lots of medium pace and low/high cadence
- easier about 20 min. After that complete 1 main types of workout, 20min recovery between:
• 2 x 16 min long climb medium pace targeting, continuously 3 min high cadence 95-105RPM and 3 min low cadence 55-60RPM ( if you don't find 20 min climb, do more climbs with equivalent to 60 min of climbing )
• 2 x 15 min with 2:45 min at medium pace and 15s acceleration to over FTP
- last 15 min easier cooldown -
Workout 2
Tour de Brisbane Race Simulation
Today's focus on simulate intensity for Tour of Brisbane 120km
You don't need to be at the race location to do this training. Just follow the prescribed training and find +12 min long climb in your area.
• 2 x 30 min with 2 min at tempo pace on flats
• At the end 12 min climb with full effort, consistent power and cadence. focus on pedaling - all the way up and down pedal
- last 10 min easier cooldown -
Workout 3
Openers Warm-Up
This workout is aimed for you to open up your legs 1 day prior Tour de Brisbane.
Warm-up ride 1,5-2h.
Recommended :
- First hour easy;
- 2 x 5 min flats at zone 3 (95-100 rpm);
- 1 x 5 min progression from 250w +30w/min to 420w;
- 3 x 30” Jumps at 500-550w / full recovery between;Each workout in this training plan includes heart rate version
Connect Your Preferred App or Device
Our training plans are compatible with over 100 fitness apps and devices. You can follow our workouts in real time on your cyclo-computer or any indoor app.
View all compatible devices -here
Built by a leading cycling coach
Jakub Novak is a former professional road cyclist with over 11 years of experience. He climbed the ranks all the way to the World Tour and rode for BMC Racing alongside Tour de France winner Cadel Evans or World Champion Philipe Gilbert.
Former qualifications include Certificate in Sport II. and Certificate in Sports Science from Colorado of Boulder.
Learn more about our coach
Free Version PDF Training Plan 110km Tour of Brisbane Race
Don't need serious training? ProCyclingCoaching was selected by Tour of Brisbane organizer to official deliver the free training plan version. Download our free PDF here.
Start Your Preparation Today
Fine-tune your fitness for Tour de Brisbane and deliver your peak performance
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