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It presents multiple weekly frameworks, including basic weeks starting with a recovery day or a training day, example high- and low-volume weeks, recovery weeks, and race-focused peak weeks. Each template includes rationale for why the sequence is selected, its training objective, and guidance on modifying the week for individual needs and different season stages.",{"@graph":63,"@context":119},[64,80,102],{"@type":65,"itemListElement":66},"BreadcrumbList",[67,71,74,77],{"item":68,"name":69,"@type":70,"position":9},"https://docshare.wps.com","Home","ListItem",{"item":72,"name":10,"@type":70,"position":73},"https://docshare.wps.com/template/",2,{"item":75,"name":11,"@type":70,"position":76},"https://docshare.wps.com/template/presentations/",3,{"item":78,"name":59,"@type":70,"position":79},"https://docshare.wps.com/template/training-week-templates-guide-how-to-build-training-weeks-for-fitness-goals/393101/",4,{"url":78,"name":59,"@type":81,"image":82,"author":87,"headline":59,"publisher":90,"fileFormat":93,"inLanguage":57,"description":61,"dateModified":94,"datePublished":95,"encodingFormat":93,"isAccessibleForFree":96,"interactionStatistic":97},"DigitalDocument",{"url":83,"@type":84,"width":85,"height":86},"https://docshare.wps.com/thumbnails/training-week-templates-guide-how-to-build-training-weeks-for-fitness-goals/393101.png","ImageObject",442,249,{"name":88,"@type":89},"Blitz","Person",{"url":68,"name":91,"@type":92},"DocShare","Organization","application/pdf","2026-10-19","2026-09-25",true,{"@type":98,"interactionType":99,"userInteractionCount":101},"InteractionCounter",{"@type":100},"ViewAction",8,{"@type":103,"mainEntity":104},"FAQPage",[105,111,115],{"name":106,"@type":107,"acceptedAnswer":108},"What is the purpose of the training week templates in this guide?","Question",{"text":109,"@type":110},"The guide provides training week frameworks to optimally sequence workouts so athletes achieve better adaptations and performance improvements.","Answer",{"name":112,"@type":107,"acceptedAnswer":113},"How does the basic week starting with a recovery day differ from the other basic week?",{"text":114,"@type":110},"It includes a recovery day after the weekend, then follows with interval training in a rested state and endurance sessions, with recovery rides later to speed recovery.",{"name":116,"@type":107,"acceptedAnswer":117},"How should high-volume and low-volume weeks be approached?",{"text":118,"@type":110},"High-volume weeks leverage two recovery days while increasing training stress, but reduce interval quantity due to longer recovery needs. Low-volume weeks use full recovery days to fit purposeful sessions into limited time and raise average intensity carefully without excessive high-intensity overload.","https://schema.org",{"og:url":78,"og:type":121,"og:title":59,"og:site_name":91,"og:description":61},"article",{"robots":123,"canonical":78},"index,follow",{"doc_id":125,"site_id":56},393101,1791672167,{"code":4,"msg":5,"data":128},{"doc_id":125,"user_id":129,"nickname":88,"user_avatar":130,"doc_module":9,"category_id":8,"category_name":11,"doc_title":59,"doc_description":61,"doc_content":131,"file_id":132,"file_url":133,"file_type":134,"file_size":135,"view_count":101,"is_deleted":4,"is_public":9,"is_downloadable":9,"audit_status":9,"page_count":25,"language":136,"language_code":57,"site_id":56,"html_lang":57,"table_of_contents":137,"faqs":138,"seo_title":139,"seo_description":61,"update_tm":140,"read_time":47},24464137899374,"https://us-avatar.wpscdn.com/davatar_3d24733baf745e90a7e4bdd5f77d97b2","Training Week Templates Guide  \nA practical resource of training week frameworks you can use to optimally sequence your workouts for greater adaptations and performance improvements.  \nContents  \n‣ABOUT THIS GUIDE  \n‣BASIC WEEK STARTING WITH RECOVERY DAY  \n‣BASIC WEEK STARTING WITH TRAINING DAY  \n‣ EXAMPLE HIGH VOLUME WEEK  \n‣ EXAMPLE LOW VOLUME WEEK  \n‣BASIC RECOVERY WEEK  \n‣BASIC WEEK INCLUDING FITNESS TEST  \n‣ EXAMPLE WEEK USNG “BLOCK METHOD”  \n‣ EXAMPLE TAPER WEEK  \n‣ PEAK RACE WEEK FOR SATURDAY RACE  \n‣ PEAK RACE WEEK FOR SUNDAY RACE  \n‣ADDITIONAL TIPS  \nAbout This Guide  \nLaid out below is a collection of the training week frameworks you can use for different periods in your season or stages towards your fitness goals.  \nThis guide includes weekly frameworks for basic training weeks, those you might use on a training camp (where you’re afforded more training time), important recovery weeks, as well as high priority race weeks, so that you can set yourself up for the greatest chance of success .  \nWith every training week, we’ve also included an explanation of why a particular sequence has been chosen, the goal of that weekly structure, as well as notes on how you might modify the template, bearing in mind these example weeks do not need to be copied outright and should be adapted to suit your unique needs.  \nAs always, if you have any questions at all, you can send them through to [info@highnorth.co.uk](info@highnorth.co.uk) and we’ll get back to you with any advice we can offer.  \nMany thanks,  \nTom & Emma  \n\\#1 Basic week starting with a recovery day  \nThis template will likely be the one used most often, given that it’s a standard week and allows for a day of recovery after the weekend, where it’s likely a lot of the week’s training volume was concentrated. This recovery day is then followed by an interval session. It’s important to do this interval session in a rested state in order to achieve the intensity targets necessary to stimulate the desired adaptations. Following this is an endurance ride, the goal of which can be achieved even if still partially fatigued from the interval session the day prior. After this block of two workouts, there’s then a recovery ride to help speed up the recovery . The same principle then applies to the 2nd interval session of the week, which will likely target a slightly different area of your fitness, but still in a high intensity application. Over the weekend, where there is usually more training time available, the focus will be on aerobic efficiency, where either tempo or endurance workouts are recommended. The maintenance session and development sessions can be switched around to suit your schedule.  \n\\#2 Basic week starting with a training day  \nThis is a variation of the basic week above, but is ideal for using after a recovery week, which is covered later in the guide. The same best practices are applied here: (i) coming into key interval sessions rested so that you’re able to hit those sensitive intensity targets and achieve the desired adaptations, (ii) following intervals sessions up with a less sensitive endurance/aerobic efficiency session and (iii) then following this with a recovery/rest day to facilitate those adaptations. Feel free to switch around the type of interval sessions you do within these weeks depending on time in the season, current fitness etc . In addition, try to gradually increase the training load of such a week as you get fitter and progress throughout the season towards your key event dates. Increase this volume primarily through low intensity training and not by adding in significant amounts of high intensity training, which the body can only handle a finite amount of before under-recovery, over-training and physical and mental burnout arises.  \n\\#3 Example high volume week  \nFor those with more time to train (either on a regular basis or for just a short time, like on a training camp/cycling holiday for instance), the example week above can be use","cbCaighpYCrUjyl3","https://ap.wps.com/l/cbCaighpYCrUjyl3","pdf",1687333,"English","# About This Guide\n# Basic week starting with a recovery day\n# Basic week starting with a training day\n# Example high volume week\n# Example low volume week\n# Basic recovery week\n# Basic week including fitness test\n# Example week using \"block method\"\n# Example taper week\n# Peak race week for Saturday race\n# Peak race week for Sunday race\n# Additional tips","[{\"question\":\"What is the purpose of the training week templates in this guide?\",\"answer\":\"The guide provides training week frameworks to optimally sequence workouts so athletes achieve better adaptations and performance improvements.\"},{\"question\":\"How does the basic week starting with a recovery day differ from the other basic week?\",\"answer\":\"It includes a recovery day after the weekend, then follows with interval training in a rested state and endurance sessions, with recovery rides later to speed recovery.\"},{\"question\":\"How should high-volume and low-volume weeks be approached?\",\"answer\":\"High-volume weeks leverage two recovery days while increasing training stress, but reduce interval quantity due to longer recovery needs. Low-volume weeks use full recovery days to fit purposeful sessions into limited time and raise average intensity carefully without excessive high-intensity overload.\"}]","Training Week Templates Guide - How to Build Training Weeks for Fitness Goals | PDF",1790378354]