Indoor Base for Off Road Cyclists - Time Limited
Indoor Base for Off Road Cyclists - Time Limited
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
About This Indoor Cycling Training Plan
This 3-month base training plan is designed for indoor-focused cyclists preparing for off-road events. It's built to maximize training time using efficient workouts and functional strength sessions.
The emphasis is on building your capacity in tempo and sweet spot zones while developing key skills like single-leg pedaling and clipping in. Most workouts are under an hour, with two strength sessions per week to help improve power, body composition, and functional strength.
Is This Indoor Cycling Training Plan for You?
This plan is ideal for riders training 3–8 months ahead of their competition season. It lays a strong foundation so that you're ready to transition into a more specific “Build” phase afterward.
- Designed for riders with limited time and training days
- Requires 3–5 days on the bike and 2 days of strength work per week
- Weekly volume ranges from 5 to ~10 hours, with many options to scale volume up or down
- Usable with Heart Rate, Power, or RPE (no device required)
Not quite the right fit? See all of our training plans here.
What’s Included in Consummate Athlete Training Plans?
- Structured workout downloads for Garmin, Zwift, and other platforms
- A baseline fitness test to assess endurance and threshold
- PDFs (or links) for core/strength routines and yoga/mobility sessions
- Clear workout descriptions using HR, Power, and/or RPE for full flexibility
Need a Custom Plan?
If You have an irregular schedule or bold performance goals? Our personalized 3-Month Made-for-You Plans are a unique offering from Consummate Athlete that remove the guesswork by tailoring your training plan to your life, schedule, goals, and equipment.
Learn more about our Made-for-You Plans here.
Questions?
Email Peter with any questions or to discuss your ideal plan.
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x4
|
05:23:00 | 04:00:00 |
|
Strength
x2
|
01:02:00 | 00:45:00 |
|
Other
x1
|
00:09:00 | 00:30:00 |
|
Custom
x1
|
00:20:00 | 00:15:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
05:23:00 | 04:00:00 | |
|
|
01:02:00 | 00:45:00 | |
|
|
00:09:00 | 00:30:00 | |
|
|
00:20:00 | 00:15:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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