Turn winter into your strongest season with a 16 week indoor plan built entirely for the turbo and Zwift, keeping motivation and fitness climbing on just 7 to 8 hours a week.
WHO IT IS FOR. Cyclists who train indoors through winter and want a structured, engaging, ERG friendly plan that arrives spring ready. Every ride is in percent of FTP, so it scales to any ability from an honest test.
HOW IT PROGRESSES. Four base weeks build the aerobic engine, four build weeks add threshold and VO2 max, three peak weeks sharpen top end and Zwift race power, then a sharpening hold and a taper lead into a final FTP retest. Recovery weeks fall at weeks four, eight and twelve.
WHAT MAKES IT DIFFERENT. Distinct from a big aerobic base plan, this is a varied indoor season of sweet spot, threshold, over-unders, VO2, micro-bursts, cadence form work and Zwift race style efforts, with few rides over ninety minutes because you are indoors. Indoor specific coaching runs through every note: fan and cooling, hydration, ERG versus slope, racing Zwift as workouts and avoiding indoor burnout. Every ride carries a six part description and a verified sport science reference.
WHAT TO EXPECT EACH WEEK. A rest day, two to three sharp quality sessions, broken up endurance to beat trainer boredom, a longer weekend ride and a Zwift race style session, with weekly hours landing at 7 to 8 and quarter hour totals throughout. FTP tests bookend the plan on day one and the final day so you can measure a full winter of gains.