Carmichael Training System 7-Week Advanced Program
		Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
	Week One	30-45 minutes in	30-45 minutes in	30-45 minutes in	2 hours in Zone 2	30-45 minutes in	2 hour fast-paced	2 hour endurance ride
		Zone 1 with steady	Zone 1 with steady	Zone 1 with steady	with 3 PowerIntervals	Zone 1 with steady	group ride over	over hilly terrain,
		easy spinning on flat	easy spinning on flat	easy spinning on flat	of 3 minutes with 3	easy spinning on flat	varied terrain, con-	staying in Zones 2
		terrain.	terrain.	terrain.	minutes recovery	terrain.	stantly changing	& 3 and keeping pace
					between.		pace.	moderate to easy.
	Week Two	30-45 minutes in	30-45 minutes in	30-45 minutes in	2 hours in Zone 2	30-45 minutes in	2 hour fast-paced	2.5 hour endurance
		Zone 1 with steady	Zone 1 with steady	Zone 1 with steady	with 3 PowerIntervals	Zone 1 with steady	group ride over	ride over hilly terrain,
		easy spinning on flat	easy spinning on flat	easy spinning on flat	of 3 minutes with 3	easy spinning on flat	varied terrain, con-	staying in Zones 2
		terrain.	terrain.	terrain.	minutes recovery	terrain.	stantly changing	& 3 and keeping pace
					between.		pace.	moderate to easy.
	Week Three	30-45 minutes in	30-45 minutes in	30-45 minutes in	2 hours in Zone 2	30-45 minutes in	2 hour fast-paced	3 hour endurance ride
		Zone 1 with steady	Zone 1 with steady	Zone 1 with steady	with 4 PowerIntervals	Zone 1 with steady	group ride over	over hilly terrain,
		easy spinning on flat	easy spinning on flat	easy spinning on flat	of 3 minutes with 3	easy spinning on flat	varied terrain, con-	staying in Zones 2
		terrain.	terrain.	terrain.	minutes recovery	terrain.	stantly changing	& 3 and keeping pace
					between.		pace.	moderate to easy.
	Week Four	30-45 minutes in	30-45 minutes in	Day off.	30-45 minutes in	60 minutes in Zone 2	2 hour fast-paced	2.5 hour endurance
		Zone 1: recovery ride.	Zone 1: recovery ride.		Zone 1: recovery ride.	with 4 FlatSprints of	group ride over	ride over hilly terrain,
						10 seconds each with	varied terrain, con-	staying in Zones 2
						full 5-10 minutes	stantly changing	& 3 and keeping pace
						recovery between	pace.	moderate to easy.
						sprints.
	Week Five	30-45 minutes in	30-45 minutes in	30-45 minutes in	2 hours in Zone 2	30-45 minutes in	2 hour fast-paced	2.5 hour endurance
		Zone 1 with steady	Zone 1 with steady	Zone 1 with steady	with 4 PowerIntervals	Zone 1 with steady	group ride over	ride over hilly terrain,
		easy spinning on flat	easy spinning on flat	easy spinning on flat	of 3 minutes with 3	easy spinning on flat	varied terrain, con-	staying in Zones 2
		terrain.	terrain.	terrain.	minutes recovery	terrain.	stantly changing	& 3 and keeping pace
					between.		pace.	moderate to easy.
	Week Six	30-45 minutes in	30-45 minutes in	30-45 minutes in	2 hours in Zone 2	30-45 minutes in	2 hour fast-paced	3 hour endurance ride
		Zone 1 with steady	Zone 1 with steady	Zone 1 with steady	with 5 PowerIntervals	Zone 1 with steady	group ride over	over hilly terrain,
		easy spinning on flat	easy spinning on flat	easy spinning on flat	of 3 minutes with 3	easy spinning on flat	varied terrain, con-	staying in Zones 2
		terrain.	terrain.	terrain.	minutes recovery	terrain.	stantly changing	& 3 and keeping pace
					between.		pace.	moderate to easy.
	Week Seven	30-45 minutes in	30-45 minutes in	30-45 minutes in	2 hours in Zone 2	30-45 minutes in	2 hour fast-paced	3.5 hour endurance
		Zone 1 with steady	Zone 1 with steady	Zone 1 with steady	with 5 PowerIntervals	Zone 1 with steady	group ride over	ride over hilly terrain,
		easy spinning on flat	easy spinning on flat	easy spinning on flat	of 3 minutes with 3	easy spinning on flat	varied terrain, con-	staying in Zones 2
		terrain.	terrain.	terrain.	minutes recovery	terrain.	stantly changing	& 3 and keeping pace
					between.		pace.	moderate to easy.
				Training Zones
			Zone	% MHR	Description
			1	60-65	Easy riding, recovery training
			2	65-70	Endurance base training
			3	70-80	Aerobic capacity training
			4	80-85	Lactate threshold training
			5	86+	Maximum aerobic training,
					increasing VO2 max
				Workouts
	PowerIntervalsTM
		Goal:	Increase your max VO2
		How:	On an indoor trainer or a long, uninterrupted stretch of flat road, pick a gear that allows a cadence of 110
			or higher. Take 1 minute to build to the desired training zone and maintain that intensity for the remaining
			interval. The last two minutes of each interval will develop your max VO2. If you must, shift into an easier
			gear to maintain the cadence, but don't drop the intensity -- a high heart rate will train your body to deliver
			more oxygen to your muscles. Recover in between by spinning freely in easy gears.
		Training Intensity:	Three minute intervals in Zones 4 or 5, with a three minute recovery between efforts
	FlatSprintsTM
		Goal:	Boost your jump speed
		How:	Sprints are always performed at 100% maximum output. On flat terrain, roll along at a moderate speed
			(15 to 22 mph, depending on your level of development) in an easy gear. Jump out of the saddle,
			accelerating the entire time. Return to the saddle after a few seconds -- maintaining high pedal speed --
			and focus on a smooth and efficient form for the rest of the sprint.
		Training Intensity:	Sprints should last 10 to 12 all-out seconds, with 5 to 10 minutes for recovery between each sprint
	All information in the chart and descriptions above is from "The Lance Armstrong Performance Program" (copyright 2000) - by Lance Armstrong and Chris Carmichael, with Peter Joffre Nye.
	This page is offered as a quick reference for those who have already read the book and understand the importance of developing a personal training plan to enhance their cycling skills.