Hi Ronel!

Here’s your custom Cycling plan:

Your program is based on the MAF(Maximum Aerobic Function) training method 

Developed by Dr. Phil Maffetone. 
It is a slow and steady way to help improve a cyclist's aerobic base by using heart rate to gauge the amount of stress on the body. When it comes to cycling further, there may be times when you are putting too much emphasis on working anaerobically, which has your body working at a higher intensity and generating energy without relying on oxygen.
By developing your aerobic system, you are teaching your body to become more efficient and rely less on sugar as a source of energy and instead of helping the body to use fat as an energy source.

The MAF 180 Formula for determining your MAF HR

Subtract your age from 180, then modify from one of the categories below:

- If you have or are recovering from a major illness (heart disease, any operation or hospital stay, etc.), are in rehabilitation, are on any regular medication, or are in Stage 3 (chronic) overtraining (burnout), subtract an additional 10.


-If you are injured, have regressed or not improved in training (such as poor MAF Tests) or competition, get more than two colds, flu, or other infections per year, have seasonal allergies or asthma, are overfat, are in Stage 1 or 2 of overtraining, or if you have been inconsistent, just starting, or just getting back into training, subtract an additional 5.


-If you have been training consistently (at least four times weekly) for up to two years without any of the problems mentioned in a) or b), no modification is necessary (use 180 minus age as your MAF HR).


-If you have been training for more than two years without any of the problems listed above, have made progress in your MAF Tests, improved competitively, and are without injury, add 5.


Ronel YOUR MAF HR is: 115

Block A 

Monday 

Tuesday 

Wednesday 

Thursday 

Friday 

Saturday 

Sunday 

Week 1
(24 - 28 Jan) 

Pilates  

Resistance training + Cycling
(30min) 

Pilates 

Resistance training 

Pilates + Cycling
(30min) 

Rest day 

Cycling
1.5 hour

Week 2
(31- 4 Feb) 

Pilates + 45min cycling 

Resistance training + Cycling
(30 min)

Pilates 

Resistance training 

Pilates + Cycling
(30min) 

Rest day 

Cycling
1.5 hour 

Week 3 
(7-13 Feb) 

Pilates + 45min cycling 

Resistance training + Cycling
(30 min)

Pilates 

Resistance training  

Pilates + Cycling
(30min) 

Rest day 

Cycling
1.5 hour

Week 4 
(14-20 Feb)
REST WEEK 

Recovery Pilates 

Cyling 60 min

Recovery Pilates 

Cycling 60min 

Cycling 60 min 

Foam Rolling 

Cycling
2 hour

Block B 

Monday 

Tuesday 

Wednesday 

Thursday 

Friday 

Saturday 

Sunday 

Week 5 
(21-27 Feb) 

Pilates 

Resistance training 

Pilates + 60min Cycling

Resistance training 

Pilates + 60min Cycling 

Foam rolling 

Cycling 2 hour 

Week 6 
(28 - 6 Mar) 

Pilates 

Resistance training 

Pilates + 60min Cycling 

Resistance training 

Pilates + 60min Cycling 

Foam rolling 

Cycling 2 hour 

Week 7 
(7 - 13 Mar) 

Pilates 

Resistance training 

Pilates + 60min Cycling 

Resistance training 

Pilates + 60min Cycling 

Foam rolling 

Cycling 2 hour 

Week 8 
(14 - 20 Mar) 

Pilates 

Resistance training 

Pilates + 60min Cycling 

Resistance training 

Pilates + 60min Cycling 

Foam rolling 

Cycling 2 hour 

Block C

Monday 

Tuesday 

Wednesday 

Thursday 

Friday 

Saturday 

Sunday 

 


Let me know when you’ve completed it each time…