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Indoor Cycling Build 1 - 3 indoor 1 hour workouts/week + one long outdoor ride

Author

Colorado Coaching Group

All plans by this Coach
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Length

6 Weeks

Plan Specs

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

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Plan Description

During the winter months cyclists still need to be building our fitness/form and the trainer can be an amazing tool to still allow you to be ready for the season. This indoor plan will push you to the next level all while keeping you entertained when riding inside.
This six week plan includes three indoor workouts a week, three rest days, and one outdoor ride.
Enjoy!



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
6:10 hrs 3:30 hrs
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Workouts Per Week Weekly Average Longest Workout
6:10 hrs 3:30 hrs
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Colorado Coaching Group

Colorado Coaching Group

Colorado Coaching Group is a cycling coaching company based entirely in the foothills of Colorado. We are are passionate about spreading the knowledge and experience we have gained through years of of coaching a wide arrange of athletes, and also personally racing professionally.

Sample Day 1

1:00:00
48.6TSS
Openers

Warm up2 x 5(5) zone3 105+RPM's
zone1/2 for 8minutes
then do 2 x 1(2) zone5
zone1/2 cool down to end the ride

Sample Day 2

1:00:00
78.2TSS
Field Test: 20 minuter

20 Min Threshold Effort to determine your power zones. This is an all out effort but make sure that you get through the effort, so pacing is still key. Goal is to be totally empty by the end.
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You can ether do this inside (since this is an indoor plan this is recommended), find an uninterrupted stretch of road, or on a mellow steady climb.
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Sample Day 4

1:15:00
68.6TSS
Indoor workout #1

0-5 min; zone 1; 90RPM 5-10 min; zone 2; 95RPM 10-25 min; zone 3; 100-110RPM's 25-30 min; zone 2; 90RPM 30-45 min; 3 x 4(1); zone 4; 60-65RPM 45-55 min; zone 3; 100-110RPM's finish ride time at zone2

Sample Day 6

1:30:00
60.5TSS
Endurance : Zone 2

Zone 2 endurance day - Targeting building up aerobic capacity.
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Zone 2 = 56 - 75% of your FTP & 69 - 83% of your Threshold Heart Rate

Sample Day 7

1:00:00
64.1TSS
Indoor workout #2

0-5 min; zone 1; 90RPM 5-10 min; zone 2; 95RPM 10-20 min; 8(2) zone 3/4; 65-70 RPM's 20-30 min; 8(2) zone 3/4; 100 - 105 RPM's 30-40 min; 8(2) zone 3/4; 65-70 RPM's 40-50 min; 8(2) zone 3/4; 100 - 105 RPM's 50 - 55 min; zone 2; 90 - 95 rpm 55-60 min; zone 1; 90RPM

Sample Day 9

1:15:00
72.8TSS
Indoor Workout #3

0 - 5 min; zone 1; 90+rpm 5 - 10 min; zone 2; 90+rpm 10 -15 min; zone 3; 80 - 85rpm 15 - 17 min; zone 1; 90+rpm 17 - 22 min; zone 4; 90 - 100rpm 22 - 24 min; zone 1; 90+rpm 24 - 44 min; 2 x 5(5); hi zone 4; 85 - 95rpm 44 - 50 min; 6 x :30(:30); zone 5/6; 100+rpm finish ride time in zone1/2

Sample Day 11

1:15:00
76.2TSS
Indoor Workout #4

Course: flat 0 - 5 min; zone 1; 90+rpm 5 - 10 min; zone 2; 90s rpm 10 - 15 min; zone 3; 80s rpm 15 - 17 min; zone 2; 90's rpm 17 - 23 min; 6 x :30(:30); zone 6 (zone 1); 100+rpm 23 - 26 min; zone 1; 90+rpm 26 - 32 min; 6 x :40(:20); zone 6 (zone 1); 100+rpm 32 - 36 min; zone 1; 90+rpm 36 - 48 min; 6 x :60(:60); zone 6 (zone 1); 100+rpm 48 - 75 min; zone 2; 90+rpm

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