5 Week Winter Plan

Average Weekly Training Hours 06:30
Training Load By Week
Average Weekly Training Hours 06:30
Training Load By Week

You're busy during the week, and cold and darkness have you riding indoors. You want to get better, but don't have a plan and aren't sure where to start.

If this sounds like you and you've got a decent level of base built up or carried over from last season, this plan is for you.

There's a test at the end of the first week to establish your Zones, and a test at the end to quantify improvement. Each week is based around 3 anchor workouts - 2 interval sessions and an endurance ride. We've also included notes on how to adjust the endurance ride if you're crunched for time.

Average weekly hours: 6.5

Sample Day 2
1:15:00
Cruise Intervals

Zone 1-2 ride with 3x12' Cruise Intervals, 5' RI.

Sample Day 3
0:45:00
Easy Spin

Zone 1

Sample Day 5
1:00:00
Openers

Zone 1-2 ride with 2x4' Zone 4, and 2x30" Zone 6. 5' RI (rest interval) between all efforts.

Sample Day 6
1:30:00
Threshold Test

Warm up 15', gradually building from low Zone 1 to Zone 2.
3x5':
1: pedaling drill of 15" High Cadence, 45" Easy.
2: Tempo/Zone 3
3: Easy/Recovery

Test:
30' time trial. Hit the lap button 10' in, and at the end of the interval. Your average HR/PWR for the final 20' will be your Threshold.
(Test explained further in Friel's "The Cyclist's Training Bible", or here: http://www.joefrielsblog.com/2011/04/determining-your-lthr.html )
Simply plug that average into your Training Peaks User Profile under "Zones" and TP will show your prescribed training levels.

Sample Day 7
0:45:00
Easy Spin

Zone 1

Sample Day 9
1:30:00
Short Intervals

Warm Up 20', then do 10' at Zone 3. Spin easily for 5', then do 3x5' at Zone 5 with 5' Recovery Interval. Cool down well.

Sample Day 10
1:00:00
Optional Ride or X Train

Today is an easier workout between the Tuesday and Thursday Intervals. If you do ride, it should be an easy recovery spin (Zone 1).