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

Author

Simon Kessler

All plans by this Coach

Length

6 Weeks

Plan Specs

cycling indoor intermediate power based tss based

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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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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: simonsayscycling.com



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
6:02 hrs 2:05 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
6:02 hrs 2:05 hrs
—— ——

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

0:53:00
64TSS
Power Test: 20 min

Power testing. When you wake up this morning record your body weight (see "metrics" in TrainingPeaks App), your mood, sleep, and your resting pulse. Mentally prepare to give your best effort today!

Remember to calibrate your power meter right before you start your power test (after the warm-up). Disregard the power targets listed here for each power test. The goal is to give your best effort on 20 minutes and 1 minute with full recovery in between tests.

20-minute test:

Either performed indoors (regular mode, not ERG mode) or
Pick a route with no stops and breaks in pedaling where you can repeat this test again. It can be on a flat road or a steady incline under a 7% gradient. 

Most people start too fast. You want to ease into the effort over the first 3-4 minutes and build from there. The final 5 minutes should feel "very hard" as you give everything you have!  

Perform each follow-up test in exactly the same way as you performed this power test.

Sample Day 2

1:00:00
47.4TSS
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

1:03:00
77.5TSS
Sub Threshold / V02

Training goals: To improve threshold and lactate combustion. Simulates breakaway riding.

Main Intervals: Long intervals switching between Sub Threshold and V02 intensity. 


Smart trainer: This session works well on ERG mode.

Sample Day 5

1:35:00
95TSS
Tempo Progression (or Zwift race/group ride)

Tempo riding progressing in power to finish stronger than you started. 

If you are cycling on a rolling/hilly course you can go over the power zone on hills (and below target on downhills).

Indoors: This session works well on a smart trainer in ERG mode (or Slope mode).

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

1:08:00
85.5TSS
Sub Threshold / V02 (or Zwift race)

Training goals: To improve threshold and lactate combustion. Simulates breakaway riding.

Main Intervals: Long intervals switching between Sub Threshold and V02 intensity. 


Smart trainer: This session works well on ERG mode.

Sample Day 9

1:06:00
53.1TSS
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.

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