Browse More Plans

12 Week Indoor Plan - Get fit and smash your local group rides and Strava segments (5-8 hr/wk)

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Simon Kessler

All plans by this Coach
No Ratings

Length

12 Weeks

Refund Policy

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.

Still have questions about this plan?
Includes Structured Workouts

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


Learn More about Structured Workouts.

Plan Description

“Maximise your training time with specific indoor optimized sessions that will keep your training fun and your improvements ongoing!”


Training plan description: Do you train indoors the majority of the time? Are you looking to be competitive in local group rides or smash your Strava records by the springtime (8-12 weeks after starting this plan)?


This training plan is designed for indoor smart trainer training which means sessions are designed to be specific and interesting so that you stay mentally fresh and motivated for the entire plan. Training sessions are compacted into 1-hour sessions in the workweek and 1-1.5 hour sessions on weekends (rides can be extended in time if you do them outdoors). The plan is designed in 2-week build blocks followed by an easier week before starting the next block. The first two blocks have a subthreshold, fat-burning focus. Subsequent blocks include specific training designed to improve your threshold power, V02 max, and then finally take you to peak form. This is achieved by always keeping the weekly hours around 5-6 hours/week for indoor training while increasing the intensity/TSS on build weeks. You may choose to head out on the road on weekends and push the weekly hours up to 8-9 hours/week. Group rides and endurance rides are given as alternatives.


The training is with Power and is designed in the Workout Builder format which provides your personalized power zones in each training session which are calculated automatically from your Threshold number inputted under settings. Additional benefits of the Workout Builder format include direct training session sync to your Garmin or Wahoo device and training session upload to Zwift, TrainingRoad, CycleOps and more.


Designed by former professional and multiple national champion coach Simon Kessler of Simon Says Cycling, coach Simon has coached for 25+ years and has enjoyed an incredible track record as a coach which includes state and national champions on multiple continents in the road, track and mountain biking. Some of Simon’s clients have won world championship medals and gone on to wear the yellow jersey in the Tour de France. With this plan, you receive 30+ years of top-level experience in a super effective training plan that will lead to fast improvements.


Plan Features

-This training plan starts on a Monday
-The plan is reusable an unlimited amount of times
-The plan is designed for 100% of your training to be done indoors on a smart trainer
-This plan works great with Zwift, TrainerRoad and more
-Training sessions can be performed outdoors as well
-Alternative weekend group ride/endurance ride included on weekends
-This plan works with power only (no heart rate zones)
-Designed with the latest Workout Builder - offering you more precise training with your personalized power intensities automatically displayed for each session
-Your day's training session appears automatically each day on Garmin, Wahoo, Zwift, TrainerRoad, and more.
-Additional instruction and coaching via our client-only FB group

Training for another race or personal improvement goal? Checkout our other training plans for racing (road, time trial, criterium), centuries, gran fondos, base training, power gains, and more. Visit: simonsayscycling.com



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
5:02 hrs 1:35 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
5:02 hrs 1:35 hrs
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Simon Kessler

Simon Says Cycling

Do you want to make real improvements but are often left frustrated with your progress?

Coach Simon Kessler's proven track record (since 2001) has helped everyday cyclists and professionals achieve their goals and attain new levels of satisfaction and fulfillment in their cycling.

Our training plans combine real-world experience with sports science and years of experience coaching cyclists from beginner to professional.

Learn more about our services at http://simonsayscycling.com

Sample Day 1

0:48:00
56.2TSS
Sub Threshold

Sub Threshold intervals feel "somewhat hard"

Gear/cadence selection is whatever feels best to you. No cadence guidelines are given for this session.

This session works well on a smart trainer in ERG mode.

Sample Day 2

0:52:00
42.1TSS
Big Gear Low Cadence

Low cadence big gear intervals to build muscular strength and create big torque. 

Stop if you have any knee or other pain. Remember to spin between intervals at a high cadence.

You can alternate every 2 minutes between holding on the top of the bars, in the drops, on the hoods, and no hands, and out-the-saddle (smart, fixed trainer only)


This session works well on a smart trainer in ERG mode.

Sample Day 3

1:00:00
49.7TSS
Fat Max Higher Cadence

This ride is designed to target the zone where you burn the maximum amount of fat as fuel. You can do this ride in the morning in a fasted state (optional).

Focus on keeping a higher cadence throughout. This session works well on ERG mode.

Sample Day 5

1:15:00
76.3TSS
Tempo Build

Tempo riding with a gradual progression in effort.

This session works well on a smart trainer in ERG mode.

No cadence guidelines are given for this session.

Sample Day 6

1:00:00
49.7TSS
Fat Max Higher Cadence

This ride is designed to target the zone where you burn the maximum amount of fat as fuel. You can do this ride in the morning in a fasted state (optional).

Focus on keeping a higher cadence throughout. This session works well on ERG mode.

Sample Day 8

0:58:00
70.2TSS
Sub Threshold

Sub Threshold intervals feel "somewhat hard"

Gear/cadence selection is whatever feels best to you. No cadence guidelines are given for this session.

This session works well on a smart trainer in ERG mode.

Sample Day 9

0:58:00
47.8TSS
Big Gear Low Cadence

Low cadence big gear intervals to build muscular strength and create big torque. 

Stop if you have any knee or other pain. Remember to spin between intervals at a high cadence.

You can alternate every 2 minutes between holding on the top of the bars, in the drops, on the hoods, and no hands, and out-the-saddle (smart, fixed trainer only)


This session works well on a smart trainer in ERG mode.

$89.95 - Buy Now