5 Week Winter Plan

Average Weekly Training Hours 04:21
Training Load By Week
Average Weekly Training Hours 04:21
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 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).

Sample Day 11
1:30:00
Long Intervals

Warm Up for 20'. Then do 2x5' of 15" High Cadence, 45" easy pedaling, with 5' Zone 1 after each. Main set is 4x9' of Zone 4, with a 3' RI

Sample Day 13
2:00:00
Long Ride

Today is a longer ride to develop endurance. Do 2 hours of primarily Zone 2. It's okay to go into 3 briefly on hills or headwinds, but avoid dropping into Zone 1. You'll have to focus to keep the pressure on the pedals during downhills and tailwind sections.

Sample Day 14
1:00:00
Optional Ride or X Train

Optional easy ride, cross-training, or day off. Intensity can be up a bit compared to Wednesday.

Sample Day 16
1:30:00
Short Intervals

Warm Up 20', then do 10' at Zone 3. Spin easily for 5', then do 4x4' at Zone 5 with 4' Recovery Interval. Cool down well.

Sample Day 17
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).