First Time Ride Joburg 
 
This program is ideal for the rider attempting their first Ride Joburg, who wants to train using a heart rate monitor as the basis for monitoring their training intensity. An experienced rider could also use this program if they are coming back from a long layoff
 
The program uses periodization of intensity as the race draws closer, intensity and more race-appropriate intensity is used. The rider will also benefit from structure and knowing what to do weekly to optimize fitness.

Heart Rate Based
12 Weeks
 
Equipment needed:
- Cycling Computer/Watch with heart rate capability OR 3rd Party App (Zwift) that can display heart rate reading.
 
This program is designed for beginner riders or riders looking to increase their fitness enough to complete their first 94.7 Ride Joburg event.
 
It is a progressive program that challenges the rider each week.
-4-6 hours per week 
- Includes a recovery block every 4th week.
- 30mins to 1-hour workouts during the week
- Volume rides on the weekend
- 2 rest days per week (Monday & Friday)
- 3 rest days during recovery blocks (Monday; Wednesday; Friday)
- 1 Functional Heart Rate Threshold Test
 
Riders will make use of heart rate during the program
 
- All rides can be done outdoors or on a Smart Trainer/upright cycle device at your local gym