This training plan has been designed by Pav Bryan — Olympic cycling coach, TrainingPeaks Level 2 Coach and Amazon #1 Author.
Want to make your winter training count — without riding outside?
This plan is designed for cyclists who want to use the winter to become stronger, fitter and more powerful while completing their cycling training entirely indoors.
Rather than relying on traditional high-volume winter base miles, the plan uses a more focused approach to develop aerobic fitness, sustainable power, strength and cycling efficiency before you move into more specific spring or summer training.
The result is a structured winter that keeps every session purposeful and sets you up for a stronger season ahead.
Who this plan is for
This version is best suited to riders who are already training consistently and are comfortable averaging around 300–500 TSS per week.
It works particularly well if you use Zwift, TrainingPeaks Virtual or another indoor training platform and want your entire cycling programme to be practical indoors.
The plan is not tied to one cycling discipline, making it suitable whether your future goals involve road racing, time trials, Gran Fondos, endurance events or simply becoming a stronger cyclist.
What the plan includes
- Progressive indoor cycling sessions developing aerobic fitness and sustainable power
- Higher-intensity work building aerobic capacity and performance
- Cadence and cycling-efficiency work
- Two strength sessions per week
- Core and flexibility work
- Regular recovery to support adaptation
The plan uses a focused winter-training approach, placing greater emphasis on developing power, strength and fitness before moving into more event-specific duration later in the season.
You can follow the cycling sessions using power, heart rate or perceived exertion, although a power meter provides additional precision.
Structured workouts can sync with compatible TrainingPeaks devices and indoor training platforms to guide you through sessions in real time.
Starting after your end-of-season break
The plan assumes you've taken some recovery at the end of your season. If you've had an extended break, start conservatively and allow your fitness to rebuild before progressing through the harder training.
Want the plan adapted around you?
A pre-built plan is a great option if you're comfortable managing your own training.
But no generic plan can know your exact fitness, available time, recovery, equipment, goals, strengths, weaknesses or how you're responding from week to week.
If you'd like me to build and manage your training personally, you can upgrade to 1:1 coaching at any point.
TrainingPeaks plan customers receive an exclusive coaching upgrade offer.
You'll find details and a link to book a free consultation with me at the start of the plan.
Train with purpose through winter — and start your next season stronger.
Olympic cycling coach, TrainingPeaks Level 2 Coach, Amazon #1 Author and Seven Summits cycling world record holder. I coach riders from first Gran Fondos and amateur races through to ultra-endurance, national and world-class performance. My approach combines proven training principles with your goals, available time, recovery and life outside cycling.