12 Week Winter Fitness Builder

Author

Alex Taylor

All plans by this Coach

Length

12 Weeks

Typical Week

5 Bike

Longest Workout

3:00 hrs

Plan Specs

cycling road cycling beginner intermediate advanced masters weightloss hr based base period

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

This plan aims to guide you through a cycle of building your fitness using Heart Rate (and some Rate of perceived exertion).
Starting with some base work based on a threshold test it progressively builds your engine so once you have that base you then develop the top end of your fitness.
The long base miles days remain for two reasons-
-To maintain your base aerobic fitness
-Most importantly - to remind you why you probably started cycling in the first place! Enjoy these rides.

Any questions, drop me a line, and please send me feedback about the plan!

All the best,

Alex

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 08:53

Alex Taylor

AlexTaylorCoaching

Cycling, Duathlon, Triathlon and Running coaching
Association of British Cycling Coaches qualified and insured.
10 yrs Coaching and Power Meter experience

Back to Plan Details

Sample Day 1

0:47:00
52.6TSS
Threshold Heart Rate Test - 20 Minute Time Trial

Turbo (trainer) or road
Warm up well then go for the test. Ideally on a turbo for maximum repeatability, if not, a road that's either flat or a slight incline, free from traffic lights or obstructions.
You should ideally be evenly paced throughout the 20 minutes yet be completely spent at the end.

*If on an indoor trainer* If you can record 'distance' on your trainer then do so so you can compare in a similar test at the end. If it is a wheel based turbo make a note of tyre pressure so it can be the same. If you are on a gym bike, try and use the same bike for the final test.

*If on the road* Make a note of weather conditions, your weight and traffic levels to assist comparison at the end of the program.

These tests are where power meters really help as they take out all the variables.

This test is based on rate of perceived exertion, 1 being easy, 10 being a flat out sprint. If you have a previous threshold heart rate then use that as a baseline. If not, then you should be permanently in a state of thinking "I'm not quite sure I can keep this up for the remaining time"...

Once you have completed the test, update your zones in the settings.

Sample Day 2

1:30:00
45TSS
Base Miles

Sample Day 3

1:30:00
45TSS
Base Miles

Sample Day 4

1:30:00
45TSS
Base Miles

Sample Day 6

3:00:00
90TSS
Long Base Miles

Sample Day 7

1:30:00
45TSS
Base Miles

Sample Day 9

1:30:00
45TSS
Base Miles

12 Week Winter Fitness Builder

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