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5 Week Winter Plan


Steen Rose

No Ratings


5 Weeks

Plan Specs

cycling road cycling

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Plan Description

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


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
6:30 hrs 2:30 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
6:30 hrs 2:30 hrs
—— ——

Sample Day 1

Cruise Intervals

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

Sample Day 2

Easy Spin

Zone 1

Sample Day 4


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

Sample Day 5

Threshold Test

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

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: )
Simply plug that average into your Training Peaks User Profile under "Zones" and TP will show your prescribed training levels.

Sample Day 6

Easy Spin

Zone 1

Sample Day 8

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 9

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).

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