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Indoor Cycling - Gain 20 Watts in 6 Weeks. Includes Zwift racing option. (5-6 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.


Simon Kessler

All plans by this Coach


6 Weeks

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

“Indoor training designed to smash your 20 minute record in 6 weeks!

Training plan description: Do you train indoors the majority of the time? Are you looking to improve your threshold with indoor training while keeping your training fresh and exciting with the option to include Zwift races or group rides?

This training plan is designed for indoor training with sessions designed to be fun and highly productive so that you stay mentally fresh and motivated for the entire plan and smash your 20 minute power record at the end of the 6 weeks! An optional power test is scheduled at the start of the plan and again at the end of the 6 weeks to evaluate your improvements.

A Zwift race or group ride can replace 1-2 sessions each week as indicated in the plan. Training sessions are compacted into 1-1.5 hour sessions with the option to extend ride times. The hours each week range between 5-6 hours total for indoors training (with options to extend for outdoor riding).This plan works well if you already have a good level of fitness, are used to doing some higher intensity efforts, and have been training consistently 4+ hours/week.

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 Zwift plus upload to many other trainng devices and indoor apps like 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
-This plan works with power only (no heart rate zones)
-Your day's training session appears automatically each day on Garmin, Wahoo, Zwift and more.
-The plan is designed for to be done indoors but can also be done outdoors
-On certain days indicated in the plan a Zwift race can replace the session prescribed
-Designed with the latest Workout Builder - offering you more precise training with your personalized power intensities automatically displayed for each session
-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:

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
06:02:00 02:05:00
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
06:02:00 02:05:00
Day Off
—— ——

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

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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.

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