How to integrate commuting into trainingplan

I commute to work every workday (Mo-Fr).
In total this is 45 km with 450m elevation in about 95 minutes per day.

I start the 30 WEEK WEIGHTS + SWEET SPOT BASE - NEW :boom: FOR 2022 (pro) plan.

How should I integrate the commuting into the trainingplan?
I have the possibility to take a shower before I start working but the ride to the work I don’t whant to extend the way home I can extend.

Kind regards


Hi Gerald,

Tough question to answer as each day is different, but here are a few ideas:

-For training days, count the AM commute towards the workout time, but do the intervals in the afternoon. For example, if you have a 2 hour day with Sweet Spot efforts, do your 45 minute-ish commute in the AM, and 1:15-1:30 in the afternoon with the efforts. Keep your commute in Zone 2.

-On days that are supposed to be recovery spins or days off, keep your commute to as easy a pace as is reasonable.

-During rest weeks you may want to plan a day totally off the bike on the weekend, as otherwise you’ll basically never have an off day.