Monday	Tuesday Bonus session	Wednesday	Thursday	Friday	Saturday	Sunday
W/C 22nd February	Rest day.             Stretch- Learn how to fix a puncture, clean and maintain your bike.	1 hour Spin.       90-95rpm or aerobic gym session.	Active Rest Day Yoga/Pilates/Body Balance- a class that stretches and tones.	1 hour Interval training- On indoor bike recommended.	Active Rest Day. Yoga/ Pilates/ Body Balance.	1-1.5 hour cycling.	1.5-2 hour cycling.
Notes and goals:	Learn how to look after your bike (puncture repair, cleaning and maintenance.) Buy weather and cycle appropriate clothing.	Increase heart rate and maintain without getting out of breath. If you haven’t already introduce hills into your regular route.	Active rest day. Concentrating on stretching and aiding bodies recovery.	Suggested intervals:                       90-95rpm-20 mins  110rpm- 5mins  80rpm-10 mins. 110rpm- 5mins  90rpm-20 mins.	Active rest day. Concentrating on stretching and aiding bodies recovery.	Group ride at a steady pace.       90-95rpm	Group ride at a steady pace.         90-95rpm
W/C 29th February	Rest day- Stretch- Learn how to fix a puncture, clean and maintain your bike.	1 hour Spin.          (90-95rpm) or aerobic gym session	Active Rest Day Yoga/Pilates/Body Balance- a class that stretches and tones.	1 hour Spin.          (90-95rpm) or aerobic gym session	Active Rest day. Yoga/ Pilates/ Body Balance	1-1.5 hour outdoor cycling.	1.5- 2hour outdoor cycling.
Notes and goals:	Continue bike maintenance- (puncture repair, cleaning and maintenance.) Start to think about nutrition on a ride and find out what works best for you.	Increase heart rate and maintain without getting out of breath. If you haven’t already introduce hills into your regular route.	Active rest day. Concentrating on stretching and aiding bodies recovery.	Increase heart rate and maintain without getting out of breath.	Active rest day. Concentrating on stretching and aiding bodies recovery.	Group ride, steady pace 90-95rpm. Think about different routes to keep your cycling interesting.	Group ride, steady pace 90-95rpm. Think about different routes to keep your cycling interesting.
	Monday	Tuesday Bonus session	Wednesday	Thursday	Friday	Saturday	Sunday
W/C 7th March	Rest day– Stretch- Bike Maintenance.	1 hour Spin       (90-95rpm) or aerobic gym session.	Active Rest Day. Yoga/Pilates/Body Balance- a class that stretches and tones.	1 .25 hour Interval training – on indoor bike recommended.	Active Rest Day. Yoga/ Pilates/ Body Balance	2 hour group outdoor cycling.         95-100rpm	3 hour group outdoor cycling. H250 Trainnig Ride from Roehampton Gate, Richmond Park
Notes and goals	Bike maintenance- clean, oil, pump tyres up ready for week ahead. Continue to research nutritional options and trial on rides.	Increase heart rate and maintain without getting out of breath. Consider changing your route.	Active rest day. Concentrating on stretching and aiding bodies recovery.	Suggested intervals:             90-95rpm-20 mins  110rpm- 5mins  80rpm-10 mins. 110rpm- 5mins  90rpm-20 mins.	Active rest day. Concentrating on stretching and aiding bodies recovery.	Steady pace with some hills-join a halow250 training ride or find a fellow participant to ride with in your area on our rider page.	Keep pedalling smooth and constant, join a halow250 group ride to meet other participants .
W/C 14th March	Rest day– stretch- bike maintenance.	1-1.5 hour Spin 90-95rpm or aerobic gym session.	Active Rest Day Yoga/Pilates/Body Balance/ a class that stretches and tones	1 hour Interval training – on indoor bike recommended	Rest Day.	2 hour group outdoor cycling.	2- 2.5 hour group outdoor cycling.
Notes and goals	Ensure you have all the equipment necessary for a long ride, nutritional and mechanical. Ask the 2Boats team for support if needed.	Increase heart rate and maintain without getting out of breath. Consider changing your route.	Active rest day. Concentrating on stretching and aiding bodies recovery.	Suggested intervals:       90-95rpm-20 minutes  110rpm- 5minutes  80rpm-10 minutes. 110rpm- 5minutes 80rpm-10minutes 110rpm- 5minutes  90rpm-20 minutes.		Steady pace with some hills.	Keep pedalling smooth and constant. Join a halow250 group ride to meet other participants.
	Monday	Tuesday Bonus session	Wednesday	Thursday	Friday	Saturday	Sunday
W/C 21st March	Rest day– Stretch- Learn how to fix a puncture, clean and maintain your bike.	1 hour Spin      (90-95rpm) or aerobic gym session	Active Rest Day. Yoga/Pilates/Body Balance/ a class that stretches and tones	1.25 hour Interval training – on indoor bike recommended	Active Rest Day. Yoga/ Pilates/ Body Balance	2- 2.5 hour group outdoor cycling.	3.5 hour group outdoor cycling.
Notes and goals	Make sure you understand your bike and how to look after it on a ride.	Increase heart rate and maintain without getting out of breath.	Active rest day. Concentrating on stretching and aiding bodies recovery.	Suggested intervals: 90-95rpm-20 minutes 110rpm- 5minutes  80rpm-8minutes. 110rpm- 5minutes 80rpm-8minutes 110rpm- 5minutes  90rpm-20 minutes.	Active rest day. Concentrating on stretching and aiding bodies recovery.	Keep pedalling smooth and constant. Join a halow250 group ride to meet other participants.	Keep pedalling smooth and constant. Join a halow250 group ride to meet other participants.
W/C 28th March	Rest day- Stretch- Learn how to fix a puncture, clean and maintain your bike.	1-1.5 hour Spin   (90-95rpm) or aerobic gym session.	Yoga/Pilates/Body Balance- a class that stretches and tones.	1-1.5 hour Spin     (90-95rpm) or aerobic gym session.	Active Rest Day Yoga/ Pilates/ Body Balance	Rest Day.	1.5- 2 hour group outdoor cycling.
Notes and goals:	Make sure you understand your bike and how to look after it on a ride.	Introduce hills into your regular route.	Active rest day. Concentrating on stretching and aiding bodies recovery.	Suggested intervals: 90-95rpm-20 minutes 110rpm- 5minutes  80rpm-8minutes. 110rpm- 5minutes 80rpm-8minutes 110rpm- 5minutes  90rpm-20 minutes.	Active rest day. Concentrating on stretching and aiding bodies recovery.		Keep pedalling smooth and constant. Join a halow250 group ride to meet other participants.
	Monday	Tuesday Bonus session	Wednesday	Thursday	Friday	Saturday	Sunday
W/C 4th April	Rest day- Stretch- You should be confident in fixing a puncture and maintaining your bike through out a ride.	1-1.5 hour Spin       (90-95rpm) or aerobic gym session	Yoga/Pilates/Body Balance/ a class that stretches and tones.	1 hour Interval training – on indoor bike recommended or gym fitness session.	Active Rest Day Yoga/ Pilates/ Body Balance	2 hour group outdoor cycling.	4 hour group outdoor cycling.
Notes and goals:	Make sure you understand your bike and how to look after it during a ride.	You should be seeing improvement up hills.	Active rest day. Concentrating on stretching and aiding bodies recovery.	Suggested intervals:       90-95rpm-20 mins 110rpm- 5mins  80rpm-8mins. 110rpm- 5mins 80rpm-8mins 110rpm- 5mins 80rpm-8mins  110rpm- 5mins   90rpm-20 mins.	Active rest day. Concentrating on stretching and aiding bodies recovery.	Group ride at a steady pace.       90-95rpm	Group ride at a steady pace.         90-95rpm
W/C 11th April	Rest day- Stretch- You should be confident in fixing a puncture and maintaining your bike through out a ride.	1- 1.5 hour Spin   (90-95rpm) or aerobic gym session	Yoga/Pilates/Body Balance/ a class that stretches and tones	1 hour Interval training – on indoor bike recommended /gym fitness session	Active Rest Day Yoga/ Pilates/ Body Balance	2 hour group outdoor cycling.	Isle of Wight H250 Social Ride
Notes and goals:	Make sure you understand your bike and how to look after it during a ride.	Increase heart rate and maintain without getting out of breath.	Active rest day. Concentrating on stretching and aiding bodies recovery.	Suggested intervals: 90-95rpm-20 minutes 110rpm- 5minutes  80rpm-8minutes. 110rpm- 5minutes 80rpm-8minutes 110rpm- 5minutes 80rpm-8minutes  110rpm- 5minutes   90rpm-20 minutes.	Active rest day. Concentrating on stretching and aiding bodies recovery.	Group ride at a steady pace.           90-95rpm	Group ride at a steady pace.           90-95rpm
	Monday	Tuesday Bonus session	Wednesday	Thursday	Friday	Saturday	Sunday
W/C 18th April	Rest day- Stretch- You should be confident in fixing a puncture and maintaining your bike through out a ride.	1- 1.5 hour Spin     (90-95rpm or aerobic gym session.	Yoga/Pilates/Body Balance/ a class that stretches and tones.	1 hour Interval training – on indoor bike or fitness session recommended	Active Rest Day Yoga/ Pilates/ Body Balance	3 hour group outdoor cycling.	Rest Day
Notes and goals:	Book your bike in for a service.	There should be a significant improvement in your hill cycling.	Active rest day. Concentrating on stretching and aiding bodies recovery.	Suggested intervals: 90-95rpm-20 minutes 110rpm- 5minutes  80rpm-8minutes. 110rpm- 5minutes 80rpm-8minutes 110rpm- 5minutes 80rpm-8minutes  110rpm- 5minutes   90rpm-20 minutes.	Active rest day. Concentrating on stretching and aiding bodies recovery.	group ride, steady pace 90-95rpm	Begin to prepare for ride.
Week 12 – 25th April	Check you have all relevant equipment and weather gear using halow250 check list.				halow250	halow250	halow250
	Ensure you have your Passport, money, phone chargers and any other personal essentials.				halow250	halow250	halow250