training schedule for Flatlands 300

Fondo training app

How do you start Flatlands 300 2025 in good shape?

Fondo, the KNWU's award-winning training app, will help you get started!

Download the free app. As a participant you will receive a discount code per mail to use all Pro features within Fondo for free. Only for Flatlands 300 2025 participants. The app is in Dutch. For international participants we have the schedule in English.

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The Fondo training schedule for Flatlands 300

A KNWU talent coach, who usually creates training schedules for top athletes, has developed a tailored training program specifically for the Flatlands 300. Over 12 weeks, you'll optimally prepare through diverse sessions, including endurance rides, block training, and sprint intervals.

Your Flatlands 300 training plan focuses on two key aspects:

Intensity. The Flatlands 300 is a 300 km ultra-distance event through the beautiful Dutch countryside. Although the terrain is largely flat, maintaining speed over such a long distance requires strategic effort management. You'll spend extended periods in higher heart rate zones, and the schedule helps you build the stamina and mental resilience to maintain your pace throughout the ride.

Distance. Covering 300 km in a single day is a true challenge. To prepare, the training plan progressively builds your endurance to handle this epic distance confidently. With structured endurance training, you'll be ready to cross the finish line strong and successful in June.

Why use a training schedule?

The Flatlands 300 is a demanding ultra-cycling event that requires thorough preparation. By focusing on specificity, supercompensation, structured build-up, and variation, you'll be better equipped to tackle the 300 km challenge.

Specificity. The training schedule is specifically designed to prepare you for the intensity and distance unique to the Flatlands 300.
Supercompensation. Achieving the right balance between exertion and recovery is essential. When your body recovers slightly better than necessary after each training session, it reaches a state called supercompensation. By training again at this optimal moment, you'll progressively improve your fitness.
Structure. The schedule follows a gradual, science-backed progression to help you build endurance and power safely, minimizing the risk of overtraining and allowing for faster recovery.
Variation. Repetitive training doesn't make you a better cyclist — variation does. By switching up intensity and duration, the schedule keeps your preparation engaging and effective.

Getting started with Flatlands 300 training

Follow these four steps to personalize and optimize your Flatlands 300 training schedule:

Enter Your Power or Heart Rate Zones.
Ensure you're training at the right intensity by setting your power or heart rate zones. Don’t know them yet? The Fondo app guides you step by step in determining your zones.
Choose Your Training Days.
Decide how often you’ll train based on your schedule. Pick a realistic number — stress-free, enjoyable training is more effective. You can adjust your availability weekly by using the plus or minus buttons in the Fondo app.
Follow the Training Sequence.
The schedule is designed with an optimal balance between intensive and recovery rides. You'll often alternate between challenging and easier sessions to promote fitness gains and recovery.
Get Support.
Have doubts or questions about your progress or the program's structure? Reach out directly to the KNWU talent coach through the chat feature in Fondo.