This training plan has been designed by Pav Bryan — Olympic cycling coach, TrainingPeaks Level 2 Coach and Amazon #1 Author.
Want to lose body fat and stay strong through winter?
This plan is designed for experienced cyclists who want to use the winter to improve body composition while maintaining training quality, supporting recovery and continuing to build fitness.
Successful fat loss is not about simply doing more exercise or eating as little as possible. You need consistent training, sensible nutrition, enough recovery and a sustainable approach that protects performance and lean muscle.
This plan combines structured cycling, strength work and practical guidance to help you become fitter and leaner without compromising the quality of your training.
Who this plan is for
This version is best suited to experienced riders who are already training consistently and are comfortable averaging more than around 500 TSS per week.
It works particularly well if improving body composition is one of your main winter goals while you continue to develop aerobic fitness, sustainable power and overall cycling performance.
The plan is not tied to one cycling discipline, so it can support road racing, time trials, Gran Fondos, endurance events or general cycling fitness.
What the plan includes
- Progressive cycling sessions developing aerobic fitness and sustainable power
- Higher-intensity work supporting fitness and energy expenditure
- Endurance training supporting aerobic development and durability
- Core and strength training to support performance and lean muscle
- Regular recovery to support adaptation
The goal is gradual, sustainable progress rather than aggressive weight loss that compromises training, recovery or performance.
Power is strongly recommended at this level and provides the most precise way to control training intensity and monitor progression.
Many sessions use TrainingPeaks structured workouts with power, heart rate and cadence targets where appropriate.
Starting after your end-of-season break
The plan assumes you've taken some recovery at the end of your season. If you've had an extended break, start conservatively and allow your fitness to rebuild before progressing through the harder training.
Want the plan adapted around you?
A pre-built plan is a great option if you're comfortable managing your own training.
But no generic plan can know your exact fitness, available time, recovery, nutrition needs, goals, strengths, weaknesses or how you're responding from week to week.
If you'd like me to build and manage your training personally, you can upgrade to 1:1 coaching at any point.
TrainingPeaks plan customers receive an exclusive coaching upgrade offer.
You'll find details and a link to book a free consultation with me at the start of the plan.
Train consistently, fuel intelligently — and make your progress sustainable.
Olympic cycling coach, TrainingPeaks Level 2 Coach, Amazon #1 Author and Seven Summits cycling world record holder. I coach riders from first Gran Fondos and amateur races through to ultra-endurance, national and world-class performance. My approach combines proven training principles with your goals, available time, recovery and life outside cycling.