OZIM Academy | INDOOR - Build Your Power
Eight weeks of training for intermediate riders who want to progress with limited training time. Combine easy endurance, controlled sweet spot work and harder aerobic intervals. Four weekly rides are complemented by short strength sessions and optional yoga.
WHO IS THIS PLAN FOR?
This plan suits you if you:
- regularly ride around 4-5 hours per week;
- can comfortably complete a 90-minute easy ride;
- have experience with intervals and power-based training;
- can ride on four days each week;
- tolerate riding on both Saturday and Sunday and recover before subsequent sessions.
If you are still building consistency or are new to intervals, choose INDOOR - Build Your Base. Completing INTRO alone does not establish readiness for this plan.
LOW VOLUME, CLEAR DEMANDS
Cycling takes 3 hours 30 minutes to 4 hours 35 minutes per week. Including strength and optional yoga, total training time ranges from 4 hours 5 minutes to 5 hours 25 minutes. The longest ride is 90 minutes.
Low volume does not mean easy training. Development weeks include two quality sessions that require interval experience and adequate recovery.
This plan builds a base for further training. Preparation for long races requires an additional event-specific phase. It does not include a taper for a particular race.
YOUR WEEKLY ROUTINE
Monday: 20-35 minutes of strength.
Tuesday: harder aerobic intervals or a reference session.
Wednesday: 15 minutes of optional yoga.
Thursday: controlled sweet spot work.
Friday: rest.
Saturday: a longer endurance ride.
Sunday: an easy endurance ride.
The first three weeks introduce and develop the workload. Week 4 is lighter. Weeks 5-7 return to quality work. Week 8 reduces the load and lets you compare the reference session with the beginning of the plan. During lighter weeks, easier riding replaces demanding sessions.
WHAT IS INCLUDED?
- 32 cycling workouts with power-based blocks.
- 8 short strength sessions.
- 8 optional yoga sessions.
- Workout purposes, execution guidance and fuelling advice.
- Written strength exercise and yoga pose instructions without relying on YouTube.
- An introductory note for each week.
WHAT DO YOU NEED?
A bike and trainer, or an indoor bike capable of delivering the prescribed workload, a power reading and an appropriately set FTP. You also need a device or application that supports structured workouts.
Before starting, check equipment compatibility, account connections and workout availability in your chosen application. Application subscriptions are not included. A heart rate monitor is optional.
Prepare a drink, towel and fan. For strength and yoga, have a mat and the equipment specified in each session description.
HOW TO FOLLOW THE PLAN
Read the description before each workout. Consider power alongside breathing, perceived effort and how you feel. Keep demanding intervals controlled and easy rides genuinely easy.
If the quality of successive intervals deteriorates, reduce intensity or end the main set. Do not combine missed workouts to catch up. When moving sessions, retain a day without demanding cycling between quality workouts.
Finish strength sessions with something in reserve. Yoga is optional. If fatigue accumulates, reduce the workload rather than completing the calendar at any cost.
This is a ready-made plan for independent use. It does not include individual coaching, ongoing analysis of your results or calendar adjustments by a coach.
At the end, review consistency, interval quality, comfort during easy rides and recovery. Allow for FTP settings and riding conditions when comparing the reference session.
I help road, gravel, MTB and indoor cyclists train with purpose. Through OZIM Academy, I offer individual coaching and ready-made training plans in English and Polish, including structured training for Zwift and TrainingPeaks Virtual.
From your first structured workout to virtual racing and outdoor goals, my approach combines physiology, training data and practical cycling experience. I help you understand your effort, build consistency and fit training into real life.