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6 week Indoor cycle plan

Author

Ben Capper

All plans by this Coach
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Length

6 Weeks

Plan Specs

cycling indoor beginner intermediate advanced weightloss

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Plan Description

Indoor training is proper training!
Follow this simple 6 week indoor training plan, including strength sessions, recovery rides, endurence rides and some race efforts and TT's.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
5:15 hrs 2:00 hrs
Workouts Per Week Weekly Average Longest Workout
5:15 hrs 2:00 hrs

Ben Capper

Capper Coaching

Hi, my name is Ben Capper
I have been coaching for over 17 years and have helped many athletes across the world achieve their goals and make their dreams reality. From their first 5k to their 5th Ironman and beyond.

Sample Day 1

0:30:00
Easy spin

Sample Day 3

0:45:00
Build up

15mins Moderate
15mins Medium
15mins Best effort

Sample Day 5

1:00:00
Strength

20 minute warm up

3 x 3 minutes in cadence of 65, moderate, 1 minute easy after each.

3 x 3 minutes in cadence of 60, medium, 1 minute easy after each.

3 x 3 minutes in cadence of 55, strong, 1 minute easy after each.

5min warm dwon

Sample Day 7

1:10:00
Race efforts

10 minute warm up

10 x 1 minute over gear, cadence 55 all moderate, 15 seconds out of the seat, 45 seconds easy spin,

4 x 7 minutes, race cadence. best you can. 3 minutes recovery after each

Sample Day 8

0:45:00
Easy spin

Sample Day 10

1:00:00
Build up

20mins Moderate
20mins Medium
20mins Best effort

Sample Day 12

1:15:00
Strength

20 minute warm up

4 x 3 minutes in cadence of 65, moderate, 1 minute easy after each.

4 x 3 minutes in cadence of 60, medium, 1 minute easy after each.

4 x 3 minutes in cadence of 55, strong, 1 minute easy after each.

7min warm dwon

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