This plan is designed for indoor cyclists who want to improve their performance and get stronger. If you ride on Zwift, MyWhoosh, Rouvy, TrainingPeaks Virtual, or any other indoor cycling platform, then this training plan is for you. This plan can be completed at any time; you do not need to have a goal race in mind. But it is best to begin this plan with a solid fitness base. If you're coming out of the off-season, you should start with at least two weeks of general training before beginning this plan.

The high-intensity workouts are the most important part of this training plan. These are your key sessions where you will make the biggest fitness gains. The overall volume of this plan fluctuates between 5 and 8 hours per week. Prepare yourself for some tough workouts in this plan.

ZNC Golden Rule for Hard Workouts:
If you cannot maintain the power targets during a workout with high intensity intervals, you have three options. These are the best options in this order:
1) Lower the target power by 10-20w and complete the intervals. If you still can't complete them, move on to option 2
2) Skip the intervals and ride Zone 2 (60-70% FTP) for the prescribed ride time
3) Skip the intervals and stop the ride as soon as possible. Take a long shower, breathe, and meditate for 3 minutes. Calm your mind and know that you will be fine.

Just because you're completing an indoor cycling plan doesn't mean you cannot ride outside. If you'd prefer to ride outside, head out the door for your recovery rides and endurance sessions. Save most of the high-intensity sessions for the indoor trainer unless you have a long climb where you can complete your interval sessions uninterrupted. If you'd like to add more volume to this plan, ride an extra hour or two at 60% FTP after the high-intensity intervals.