THE OUTLYR INDOOR BASE PLAN

This plan is specifically designed for the indoor season, aimed at everyone from rookies to ambitious amateur athletes, and serves as the perfect entry into your winter training block.

It’s for anyone looking to improve on the bike - whatever your reason may be. Maybe it’s about enjoying the process itself. Or maybe you just need a structured plan to get you through the darker months.

The plan focuses on improving overall performance - both aerobic and anaerobic endurance -while being manageable even with a limited time budget.

Weekday sessions are typically between 70 and 90 minutes, making them ideal for indoor training. The longer rides are scheduled for the weekend - but you’re welcome to do those outdoors if you prefer. Each session includes notes to guide you on how to adapt accordingly.

Each week includes five sessions, with one optional workout.

The training is designed to fit seamlessly into your routine with a bit of consistency. My goal is not only to help you improve your performance but also to bring a healthy rhythm to your week -so you actually look forward to your sessions on the bike, even when they get tough.

Important:
This plan requires a certain level of base endurance and is therefore not suitable for complete beginners.
If you’re coming back from a longer break or have been training unstructured so far, it’s best to start with THE BASELYR BASE PLAN to strengthen your foundation first.

What to expect:
• A 6-week plan with up to 5 structured sessions per week
• Training and fueling guidance for every session
• A science-based concept that is challenging but not overwhelming

Special feature:
You can easily repeat the plan once it’s completed.
Simply do a new FTP test, adjust your training zones accordingly, and start again. All details are explained within the plan itself.

What’s the sports science behind it?
The plan follows a polarized training approach: your sessions are either truly easy - or deliberately intense.
Since this plan is meant as an entry into the indoor season, it’s less intense than other plans.
Most of the training takes place in the endurance zone, improving your aerobic capacity.
In addition, targeted HIT (High Intensity Training) sessions provide anaerobic stimuli to increase your VO₂max and MLSS (Maximal Lactate Steady State) - that is, your performance at threshold.

Unlike many other plans, this one is not about the fastest possible gains, but about long-term, sustainable progress.

Questions about the plan?
Email hello@outlyr.cc