This is a 13 week winter base building plan for those who are stuck riding indoors. This plan uses HR or RPE for your effort. Included are sufferfest videos with intensity recommendations. In addition there is a full body strength program twice a week except on recovery weeks only once and do core the other day. Feel free to move the schedule around just dont' do strength training two days in a row. If at any point in time you feel overly tired or unable to get your HR take an extra recovery day and skip that days workout.