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8 Week - Inspired Training Center PerfPro Linked Smart Trainer Workouts


Drew Christopher

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8 Weeks

Plan Specs

cycling indoor intermediate advanced masters multi day power based hr based tss based

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Plan Description

Welcome and thanks for choosing this 8 week training plan linked with PerfPro software for your smart trainer. Except for a few select recovery rides, each workout throughout this whole plan has a PerfPro workout file linked in the workout description (35 total PP files). This plan is designed to provide the structure and guidance necessary to build your aerobic capacity and endurance, muscular endurance and strength, and overall pedaling proficiency, as well as incorporating some good intensity. The language of the workouts are written in clear and common terminology centered around your individual Heart Rate and Power zones. The 8 weeks are structured around a few full blocks of training which are then followed by a recovery week so that your body can recuperate and adapt to the workloads. This plan would best be applied when leading into racing season training.

With that said, one of the most important things is to train yourself to ride easy. A successful day out on an easy or "Active Recovery Ride" will see your average watts at roughly half of what your current threshold power is set at. Similarly, a long Zone 2 ride should have your average wattage around 65-70% of your threshold. Some tips and techniques for keeping your intensity lower are as follows;
1) Anticipate your gearing when the terrain and gradient changes. As a hill pitches up, shift before you are forced to ride hard just to turn over the larger gear.
2) Do not accelerate hard from stops or lights. Often you will naturally sprint a little to get back up to cruising speed, try and avoid this. These rides are about the correct intensity rather than speed, so take your time accelerating.
3) Leave your ego at home. It is easier said than done sometimes but do not get caught up feeling like you have something to prove against other riders out there. Let elderly people on cruiser bikes pass you on your easy days and you will be the better for it.
4) Go slow to go fast. If you ever get a chance to ride with a high level competitor on one of their easy or chill days, do it! You will find almost categorically that the people who are the fastest on race day are the ones that know how to go the slowest on recovery days.

Thanks again for choosing this plan and happy riding to you!


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
6:03 hrs 1:39 hrs
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Workouts Per Week Weekly Average Longest Workout
6:03 hrs 1:39 hrs
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Drew Christopher

Inspired Training Center

Thanks for being here!

I am a cycling coach focused on working with athletes in all Road (Road Race, TT, & Criteriums), Track, Cyclocross, and Gravel disciplines of the sport. My priorities are outside the realm of just building training plans. More importantly, the riding skills, racing tactics, bike handling, and balance with other aspects of life on a whole are what produce effective and skilled bike riders. It's about building towards what is sustainable, not just what is attainable.

Sample Day 1

Perf - 4 x 4 x 1 min High Cadence

Nice warm up at comfortable cadence and speed for 10-15min Z1-Z2.
Throughout your ride do 4 sets of these intervals:
4 reps of 1 minute 110+ RPM with 1 minute regular cadence in between. (For a total of 8 minutes)
Ride in Z1-Z2 for 10-15 minutes between sets.
Cool Down.

Sample Day 2

FTP Test (Warm Up & Instructions)

It's time to do a Threshold power test and set your FTP number in PerfPro for the rest of this training block.
First, do the attached Warm Up here.

As soon as the warm up is over and you are ready begin the FTP test. To do this, click the "LIGHTNING BOLT" symbol on the bottom of the timer box on your PerfPro screen. This will show a menu which has "FTP Test Now," select this and hit play!

Sample Day 4

Perf - End. Z2 & Burst Power

20+ minute warm up Z1-Z2. During the ride find 5-8 times to shift into a few harder gears and let your cadence slow. Then really smash on the pedals for about 20 meters (5-10 pedal strokes). The rest of the time should be in Z2 or low Z3. Plenty of cool down.

Sample Day 6

Perf - 3 x 12 min Tempo & 8 min 30/30s

Warm up with easy spinning.
Throughout the whole ride, do your best to stay in Z2 HR as part of building your aerobic endurance.
Then complete 3 sets of 15 min tempo (80-90%) Then at the end of the 15 min move straight into 5 min of 30 sec HARD and steady (Z5-Z6) then 30 sec SUPER EASY
Rest back into HR Z1 after the set
Then ride for at least 10 minutes in Z2 before beginning the next set.
Cool down well and don't forget to eat and drink lots.

Sample Day 8

Perf 3x12 Min Hard Tempo

Warm up at least 10 minutes Z1-2. Then on a flat road or a shallow climb do a 12 minute interval in HR Z3. Recover into Z1 for at least 8 minutes. Repeat 2 more times. Make sure in the recovery to reach Z1 HR. Spin out for a cool down the last 10-15 mintues.

Sample Day 10

Perf - Punchuer Efforts

Head out spinning easy toward a spot with some steep but shorter climbs. In the first hour do 4 sets of 5 minutes in PZ 3 on flat roads or shallow climbs. 10 minutes between sets. 2nd hour go to the steep climb and do 2 sets of 10 reps of 30 seconds all out followed by 30 seconds rest. 20 minutes Z1-2 between sets. Alternate the 30s in and out of the saddle. 3rd hour on a long enough but preferably still steep climb do 6 x 2 min PZ5 with 4 minutes rest between efforts. Finish the ride with an easy spin home the last 15 minutes.

Sample Day 11

Perf - 3 x 2 min High Cadence - 3 sets

Nice warm up at comfortable cadence and speed for 10-15min Z1-Z2.
Throughout your ride do 3 sets of these intervals:
3 reps of 2 minutes 120+ RPM with 1 minute regular cadence in between. (For a total of 8 minutes)
Ride in Z1-Z2 for 10-15 minutes between sets.
Cool Down.

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