Four-week roller training plan

We echo that good initiative of the Spanish Cycling Federation, together with Cycling Training who have designed a training to do for 4 weeks.

This training plan contains roller sessions which will be complemented by core exercises and stretching.

This routine is designed for athletes with a medium physical condition, being able to increase or decrease the number of series or the volume of work depending on each subject, physical condition and objectives.

Roller sessions over 1:30 h are not recommended or at most 2 h.

Roller work greatly increases the internal temperature This can be detrimental if the sessions are longer.

We give you some tips for using the roller correctly. It is also very important to hydrate, so we recommend reading this article, "how to hydrate properly on the roller"

ROLLER TRAINING PLAN

DAY 1

• TEST FTP - 1 h and 35 min
• Z2 1h + A stop 5 '+ 10' recup. + 20 'butt + drop on Z2
• How to interpret the FTP test

DAY 2

• Roller: 1 hour
• Extensive aerobic work in Z2. Maintain an average cadence of around 90 pedals per minute.
• Compensatory Gymnastics Table - 45 min
• See the exercise table. In it you will find exercises that will help us to compensate the muscles that we normally do not work with the bike.

DAY 3

• Roller: 1 and 10 minutes
• Z2 15´ + Z3 10´ + rec. 5´ + 3x [5x (30 ″ butt + 30 ″ rec) + REC 5´] + Z2 10´
• HIIT: series at maximum intensity, with an incomplete and inter-block recovery between blocks. It would be normal to end this training very tired.
• Core: 20 minutes
• See the exercises table

DAY 4

• REST - Stretching
• See the stretching chart. A stretching session can help you recover better and relax.

DAY 5

• Roller: 1 hour and 21 minutes
• Z2 15´ + 3x (Z3 12 '+ rec. 5') + Z2 15 '
• Core: 20 minutes
• See the exercises table

DAY 6

• Roll: 1 hr and 30 min
• 3x (Z2 21 '+ Z2 3' + Z4 2 '+ Z5 1' + Sprint 10 ”)

DAY 7

• REST - Stretching
• See the stretching chart. A stretching session can help you recover better and relax.

DAY 8

• Roll: 1 hr and 12 min
• Z2 15´ + 6 X (Z3 3´ + Z4 2´ + Z1 3´) + Z2 10´
• Core: 20 minutes
• See the exercises table

DAY 9

• Roller: 1 hour
• Extensive aerobic work in Z2. Maintain an average cadence of around 90 pedals per minute.
• Compensatory Gymnastics Table - 45 min
• See the exercise table. In it you will find exercises that will help us to compensate the muscles that we normally do not work with the bike.

DAY 10

• Roller: 1 hour and 10 minutes
• Z2 15´ + Z3 10´ + rec. 5´ + 3x [5x (30 ″ butt + 30 ″ rec) + REC 5´] + Z2 10´
• HIIT: series at maximum intensity, with an incomplete and inter-block recovery between blocks. It would be normal to end this training very tired.

DAY 11

• Roller: 1 hour
• Extensive aerobic work in Z2. Maintain an average cadence of around 90 pedals per minute.
• Compensatory Gymnastics Table - 45 min
• See the exercise table. In it you will find exercises that will help us to compensate the muscles that we normally do not work with the bike.

DAY 12

• Roller: 1 hour and 21 minutes
• Z2 15´ + 3x (Z3 12 '+ rec. 5') + Z2 15 '
• Core: 20 minutes
• See the exercises table

DAY 13

• Roller: 1 hour and 1 minutes
• Z2 20´ + Pyramid Series (Z3 5´ + Z4 3´ + Z5 2´ + Z6 1´ + rec 5´ + Z6 1´ + Z5 2´ + Z4 3´ + Z3 5´) + rec 5´ + Z2 15 ´

DAY 14

• REST - Stretching
• See the stretching chart. A stretching session can help you recover better and relax.

DAY 15

• Roll: 1 h and 19 minutes
• Z2 15´ + 7 X (Z3 3´ + Z4 2´ + Z1 3´) + Z2 10´
• Core: 20 minutes
• See the exercises table

DAY 16

• Roller: 1 hour
• Extensive aerobic work in Z2. Maintain an average cadence of around 90 pedals per minute.
• Compensatory Gymnastics Table - 45 min
• See the exercise table. In it you will find exercises that will help us to compensate the muscles that we normally do not work with the bike.

DAY 17

• Roller: 1 hour and 15 min
• Z2 15´ + Z3 10´ + rec. 5´ + 4x [5x (30 ″ butt + 30 ″ rec) + REC 5´] + Z2 10´
• HIIT: Series at maximum intensity, with an incomplete between blocks recovery between blocks.

DAY 18

• Roller: 1 hour and 21 minutes
• Z2 15´ + 3x (Z3 12 '+ rec. 5') + Z2 15 '
• Core: 20 minutes
• See the exercises table

DAY 19

• Roller: 1 hour
• Extensive aerobic work in Z2. Maintain an average cadence of around 90 pedals per minute.
• Compensatory Gymnastics Table - 45 min
• See the exercise table. In it you will find exercises that will help us to compensate the muscles that we normally do not work with the bike.

DAY 20

• Roller: 1 hour and 17 minutes
• Z2 15´ + Pyramid Series 2x [(Z3 5´ + Z4 3´ + Z5 2´ + Z6 1 '+ Z5 2´ + Z4 3´ + Z3 5´) + rec 5´] + Z2 10´

DAY 21

• REST - Stretches (Regenerative microcycle)
• See the table. A stretching session can help you recover better and relax.

DAY 22

• REST - Stretches (Regenerative microcycle)
• See the table. A stretching session can help you recover better and relax.

DAY 23

• Roller: 50 minutes
• Z2 10 + 3 X (Supracadence 3´ + Z2 7´) + Z2 10´
• Extensive aerobic work (Z2). Supercadence at 110 pedals per minute and Z3 pulse
• Core: 20 minutes
• See the exercises table

DAY 24

• Roller: 45 minutes
• Extensive aerobic work in Z2. Maintain an average cadence of around 90 pedals per minute.
• Compensatory Gymnastics Table - 45 min
• See the exercise table. In it you will find exercises that will help us to compensate the muscles that we normally do not work with the bike.

DAY 25

• Roller: 1 hour
• Z2 10 + 4 X (Supracadence 3´ + Z2 7´) + Z2 10´
• Extensive aerobic work (Z2). Supra rate at 110 pedals per minute and Z3 pulse.
• Core: 20 minutes
• See the exercises table

DAY 26

• REST - Stretching
• See the table. A stretching session can help you recover better and relax.

DAY 27

• FTP Test: Z2 1h + A 5 '+ 10' recall. + 20 'butt + drop on Z2
• How to interpret the FTP test

DAY 28

• Roller: 45 minutes
• Extensive aerobic work in Z2. Maintain an average cadence of around 90 pedals per minute.
• Compensatory Gymnastics Table - 45 min
• See the exercises table. In it you will find exercises that will help us to compensate the muscles that we normally do not work with the bike.

All those cyclists who wish to download this training plan to their TrainingPeaks account will have a 50% discount on it if they enter the code: RFEC. You can download it by clicking on this link. 

Author: Javier Fernández Alba Director National School of Trainers RFEC

Cycling Training CEO 

Twitter | @JavierFernndezA