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Indoor training program

Author

Giacomo Notari

All plans by this Coach
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Length

8 Weeks

Plan Specs

cycling indoor beginner intermediate advanced masters time goal multi day power based tss based strength base period

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Plan Description

Indoor training program for whom does not have so much time for train during the week.
8 weeks program
3 indoor session + week-end ride.
During the week-end I've just put the ride on Saturday, no problem if you ride also on Sunday (if ride on Sunday make it shorter and easier than Saturday).
from 2 to 3 rest day during the weeks.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
5:15 hrs 3:50 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
5:15 hrs 3:50 hrs
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Giacomo Notari

NG Training - The science of cycling

Training: cycling and indoor cycling plan for all kind of cycling disciplines (road, time trial, track, MTB) for pro, master, experience and novice.

Specialities: Planning Your Racing Season, Mental Skills Training, Off Season Training and Exercise Physiology.

Sample Day 1

0:45:00
21.1TSS
45' easy ride - active recovery

Active recovery
90-95rpm

Sample Day 3

1:00:00
49TSS
Strength efforts

Warm-up
3x 1' @95-100% FTP - REC 1'
3' easy
5x 3' strength @80-85%FTP at 60-65rpm - REC 3'
8' cool-down

Sample Day 4

0:56:00
49TSS
Tempo efforts

warm-up
3x8' @82-85% at 90-95rpm - REC 3'
8' cool-down

Sample Day 6

2:00:00
79.4TSS
ENDURANCE RIDE

Spend tme in Z2

Sample Day 8

0:45:00
21.1TSS
45' easy ride - active recovery

Active recovery
90-95rpm

Sample Day 10

1:00:00
49TSS
Strength efforts

Warm-up
3x 1' @95-100% FTP - REC 1'
3' easy
5x 3' strength @80-85%FTP at 60-65rpm - REC 3'
8' cool-down

Sample Day 11

0:56:00
49TSS
Tempo efforts

warm-up
3x8' @82-85% at 90-95rpm - REC 3'
8' cool-down

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