Indoor training program

Author

Giacomo Notari

All plans by this Coach

Length

8 Weeks

Typical Week

4 Bike, 3 Day Off

Longest Workout

3:50 hrs

Plan Specs

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

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


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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

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 05:15

Giacomo Notari

NG Training - The science of cycling

Coach of Astana Pro Team - UCI World Tour Team
Coach of UAE Team Emitaes - UCI World Tour Team 2017-2018
Degree in Sport Science (University of Parma)
Athletic trainer recognize from Italian Cycling Federation (FCI)
Power Certification Course by Hunter Allen

Back to Plan Details

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

Indoor training program

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