Winter 8-week

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Winter 8-week


Marcus Bush

All plans by this Coach


8 Weeks

Typical Week

3 Bike

Longest Workout

1:25 hrs

Plan Specs

cycling mountain biking beginner intermediate masters power based tss based

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Includes Structured Workouts

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Be ready for spring training and your first event with progressive intervals to build your FTP and improve pedaling efficiency while maintaining an active, enjoyable lifestyle!

The plan includes two trainer workouts during the week, a weekend ride that could be achieved indoors or outdoors, and an optional Sunday interval session on the trainer.

Use this plan on it's own or pair it with the body and movement training from our partners at Be Sure Footed. Contact us for more information on that intensive 8-week program.



Training Load By Week
Training Load By Week
Average Weekly Training Hours: 03:17

Marcus Bush

Bush Builds

Bush Builds offers tailored coaching for anyone who is looking to crush season- or skill-specific goals. How? We match our services to your needs, providing you with a plan that includes everything you need and nothing you don’t.

Sample Day 1

Tempo 6min

BT: Tempo intervals. On road or trainer. Do 4-5 x 6 minutes in the 3 zone (2 minute recoveries). Relax! Smooth pedaling. 80-90 rpm.

Sample Day 3

Ramp Test for LT Power

BT: This is done on an indoor trainer using a powermeter. After warm-up, complete several 4 minute stages with each followed by a 1 minute easy recovery spin. Start with a power load which is about 60-80 watts below what you believe your LT Power to be. For each successive stage increase the power load by 10 watts.

Continue until you cannot finish a complete set or HR is above threshold.

Complete this last 4 minute stage and then start a cool down.

Your average power for the last stage is an approximation of your LT power (or CP60).

Sample Day 5

SST 4x6

Sample Day 8


BT: Warm-up well and then do 15-20 x 30 seconds at power zone 4 with 30-second spin recoveries at half of power zone 1. Stop if power drops below power zone 4.

Rolling starts, try to only shift 1 or 2 gears. Accelerate smoothly, without going too hard. Cool down easily and stretch.

Sample Day 10

Roller Coaster

Sample Day 12

SST 5x6

Sample Day 15


No shifting during the intervals. Use a gear and cadence that feels like a steady group pace (15 to 20 mph). I like a range between 2.5:1 and 3:1 gear ratio. From rolling, accelerate for 5 seconds or until you spin out, while going hard but not an all out sprint. The key is cadence and to brace the core with an exhale just before launch. Take note of if you use the same foot each time to begin and end, maybe switch it up. The first may not feel hard, but the exhaustion will over time.

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