6 week Indoor cycle plan
Author
Ben Capper
All plans by this CoachLength
6 Weeks
Plan Specs
cycling indoor beginner intermediate advanced weightloss
Refund Policy
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Still have questions about this plan?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 |
Sample Day 1
Sample Day 3
15mins Moderate
15mins Medium
15mins Best effort
Sample Day 5
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
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
Sample Day 10
20mins Moderate
20mins Medium
20mins Best effort
Sample Day 12
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