2019 British Cycling 8-week Indoor Time Efficient Training Plan

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 04:31

The British Cycling 8-week Indoor Time Efficient Training Plan is a plan designed for intermediate and advanced riders who, due to work, family, the weather or other reasons, are time poor and are limited to indoor training. There is a real emphasis on workout quality and recovery.

The plan and the workouts within it are designed for to power meter users. All of the cycling workouts are fully built within the plan and so, it’s compatible with smart trainers and many head units.

If you have a Zwift account, along as your TrainingPeaks account is paired, the session will automatically appear as custom workouts.

To start the plan, you should ideally be riding two or three times a week, be capable of riding for 2 hours and use to interval style workouts.

The volume of training comes in at under 5 hours each week, including an optional 60-minute cross training session. With flexible days included, it can easily be adjusted to fit around your life. If you’re already familiar with TrainingPeaks and its metrics, weekly TSS is between 113-290.

The training weeks are typically broken down into three rides; two mid-week and one at the weekend. The first mid-week ride tends to focus on longer intervals whereas the second ride has more of a sprint emphasis. All mid-week rides come in at under an hour including warm-up and cool down. The weekend ride is longer, usually two hours, but includes specified efforts to break up the workout and add intensity.

There is also an optional session that gives you the opportunity to do some cross training. Cross training, although optional, should be part of your training. Don’t worry if you can’t manage dedicated sessions, even doing regular mobility work at home will benefit your riding. Cross training helps to prevent boredom, provides options if you are unable to ride and builds all-round injury preventing robustness.

The plan is fully supported by content on the British Cycling Insight Zone, where you can find advice on skills, training, nutrition, equipment, clothing and maintenance.
www.britishcycling.org.uk/knowledge

Sample Day 1
0:55:00
76.8TSS
BC Threshold Test

For full protocol and links to zone calculator, http://bit.ly/threshold_test

This test protocol can be used for both Functional Threshold Power (FTP) and Functional Threshold Heart-rate (FTHR).

Sample Day 3
0:49:00
54.1TSS
BC 20/40's

This session develops your ability to sprint and recover from multiple hard efforts. 

This is important for all types of cycle sport, but is especially relevant to circuit racing, cyclo-cross and bunch races on the track.

Sample Day 4
1:00:00
Cross Training

This is not an essential session; add it to your
training if you have the time.

Choose an activity to help develop all-round
fitness and flexibility.

If you already do another exercise session, structured or social, then continue to fit that into your week. If not, then maybe try something new; for example gym work, swim, jog or a fitness class.

Remember to start all new activities slowly, don’t overdo it and that gentle restorative exercise, such as yoga or Pilates, can
complement cycling well.

Whatever you choose to do, it's important that it doesn't impact negatively on the quality of your cycling training.

Sample Day 6
2:00:00
110.1TSS
Endurance with 5-minute Sweet-Spot efforts and microbursts

We reckon that 2 hours is about as long as anyone would want to spend on an indoor trainer and so, for these "Endurance Rides", we've tried to pack in plenty of variety, efforts and intensity.

Sample Day 8
0:55:00
57.8TSS
BC 3 X 10 minutes Sweet-Spot

This is a great stepping stone to the classic 2 x 20 minutes sessions.

It'll teach you pacing at this key intensity but, with the efforts broken into shorter blocks, is more manageable and makes it easier to maintain good form.

Sample Day 10
0:49:00
58.3TSS
BC 40/20's

This session develops your ability to make a relatively sustained hard effort and, after a short rest, repeat it.  

This is important for all types of cycle sport, but is especially relevant to circuit racing, cyclo-cross and bunch races on the track.

Sample Day 11
1:00:00
Cross Training

This is not an essential session; add it to your
training if you have the time.

Choose an activity to help develop all-round
fitness and flexibility.

If you already do another exercise session, structured or social, then continue to fit that into your week. If not, then maybe try something new; for example gym work, swim, jog or a fitness class.

Remember to start all new activities slowly, don’t overdo it and that gentle restorative exercise, such as yoga or Pilates, can
complement cycling well.

Whatever you choose to do, it's important that it doesn't impact negatively on the quality of your cycling training.