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 ~9 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.
Peter Glassford is a full-time Chartered Professional Cycling Coach specializing in off-road cycling disciplines including mountain bike, gravel and cyclocross. He's also a Registered Kinesiologist and has been coaching since 2000.
Along with author Molly Hurford, he operates Consummate Athlete:a website, podcast and coaching business that helps busy adult athletes balance life and big adventures by focusing on Consistency, Confidence, Cross-training and Community!