12-Week Women's Winter Training Plan
12-Week Women's Winter Training Plan
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
12 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
This structured 12-week indoor winter program is built specifically for women looking to maintain and grow fitness through the off-season. The plan includes smart-trainer–compatible cycling sessions (Zwift, TrainerRoad, TrainingPeaks), progressive weekly volume, and a mix of over-under, tempo, and threshold intervals to build aerobic strength and sustainable power.
Mobility and strength sessions are integrated weekly to improve stability, movement quality, and resiliency. Recovery weeks ensure balanced progression. Perfect for riders preparing for spring goals or looking to stay consistent during winter.
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.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x6
|
05:39:00 | 01:35:00 |
|
strength
x3
|
00:03:00 | 00:40:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
05:39:00 | 01:35:00 | |
|
|
00:03:00 | 00:40:00 |
Training Load By Week
- 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.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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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Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$101.24 USD for the first year, billed yearly.
Bundle Premium—
Save 20%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$107.99 USD for the first year, billed yearly.