12 week Cycling Winter Training Program (HR)

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12 week Cycling Winter Training Program (HR)


Gyl Golden

All plans by this Coach


13 Weeks

Typical Week

2 Day Off, 1 Other, 5 Bike, 2 Strength

Longest Workout

3:00 hrs

Plan Specs

cycling indoor beginner intermediate advanced masters hr based strength base period

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Includes Structured Workouts

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

Learn More about Structured Workouts.

This 12 week Training Plan is heart rate based and offers one added bonus week. The plan is developed for cyclists who while leading a busy life can fit in 5 days/week of training, with typically 1-2 hours available Monday to Friday and 2-4 hours available on Saturdays and Sundays, for an average of 7-11 hours/week.

The plan builds with 3-week training blocks followed by an easier week of 6-7 hours before starting the next 3-week block. The goal of this training plan is for you to build a strong base of fitness and great threshold power with just 12 weeks of focused and highly effective training. Cycle drills, muscle activation exercises, fasted cycle training as well as optional endurance rides are included in this program. Before starting the plan you should have a good level of fitness and be accustomed to training 4/5 hours/week.

This plan includes email support from Coach Gyl. Do you have questions? Are you training for another race or personal improvement goal? Just visit us at goldentriathloncoaching.com or email Gyl at: contact@goldentriathloncoaching.com


Training Load By Week
Training Load By Week
Average Weekly Training Hours: 07:13

Gyl Golden

Golden Triathlon Coaching

I believe everyone can change their lives through sport! With over 20 years of experience in endurance sport, I enjoy racing as well as coaching. I have completed marathons and triathlons of all distances including 8 Iron-distance finishes. I started as a mental performance coach before becoming an endurance coach and as such I incorporate psychological preparation in my services as well.

Sample Day 1

Easy Ride

Easy Ride with no objectives. You want to take it easy before the Performance test. Zone 2

Sample Day 3

Performance Test

Sample Day 6

Performance Test

Sample Day 8

Sub Threshold/Active Recovery

Zone 3

Sample Day 10

Sub-Threshold/Active Recovery

Fasted Session- This is a standard Thursday morning session intended to improve your metabolism. Do first thing in the morning on an empty stomach. Coffee is okay but no cream or sugar. Zone 3

Sample Day 11

Indoor Trainer- single leg drills

The goal for the single leg drills is for you to make smooth circles with one leg. You don't want to just mash down. Being clipped in allows you to get full advantage of the entire revolution. So you must push down towards the bottom and then pull up and over at the top.

Sample Day 12

Optional Endurance Ride

Zone 2

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