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Make Off-Season Count - Ultimate Winter Training Plan (<300 TSS AV PW) + Receive $50.00 in Vouchers!

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Pav Bryan - Amazon #1 Author + BikesEtc Magazines 'Cycling Guru' & 'King of Endurance'

All plans by this Coach

Length

20 Weeks

Includes Structured Workouts

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


Learn More about Structured Workouts.

Plan Description

Coach Pav

This plan has been designed by Pav Bryan (coachpav.com) - Amazon #1 New Release Author, BikesEtc Magazines 'Cycling Guru' and 'King of Endurance'.

This plan is for you if: You are new to structured training or are capable of averaging up to 300 TSS points per week. You want to get the most from winter this year. You are worried you'll miss the chance to maximise your off-season gains. You are training for an event next year and are looking to build power and strength in the winter with a view to building duration in the spring/summer. This plan does not include typical base training and follows a more reverse periodisation approach where you'll focus on building power output, strength (both on & off the bike), core & flexibility plus other aspects. It is not specific to anyone discipline so will be applicable for those who aren't sure on what their goals will be or if you just want to be faster, stronger and better!

Please note that unfortunately the links to further resources placed in each individual session no longer work, however there is a downloadable guide posted in day one of the plan that contains the correct links - apologies for the inconvenience and please get in touch if you need help.

This plan presumes that you have had an end of season break. If you have had just one week off (and this is enough!) you might consider starting this plan at week three. Anymore than one week off the bike, you should start at the beginning. If you've had more than one month off the bike, consider repeating weeks 1-3, before testing and then continuing the plan.

Where double sessions exist, do the bike session in the morning and the other session as late in the day as possible. Try to give yourself as big a gap between the two as possible. The exception might be if you have a leg speed (easy) session scheduled on the same day as a non-bike session, they can be done right after the other.

This plan is totally compatible (upload-able/exportable) with all good platforms including Zwift, TrainerRoad, The Sufferfest and many more.

You can use any method to monitor your training, power, cadence, heart rate or rate of perceived exertion, although power is an advantage. You get key rides and further resources (links within the sessions on the calendar) to ensure you are capable across every aspect of cycling; nutrition, hydration, technique, tactics and of course performance.

All the sessions you will do come with comprehensive instructions, links to videos, blogs or downloads, plus they have the workout builder function; full power, heart rate and cadence targets (where applicable).

Please note that my plans don't come with a taper before any events (if applicable). This is mainly because most athletes have their own taper specific to them and less taper weeks means more training weeks! Feel free to get in contact if you need help with your taper, but remember to time to end of this plan so there is a gap between it and your event.

If you are using heart rate or RPE and would like a plan tailored to this, please visit coachpav.com for info on bespoke plans.

Sign up to my support groups at coachpav.com.

You won’t find a training plan more comprehensive than this!

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
03:02:00 01:30:00
Day Off x2
—— ——
Other x1
00:28:00 00:30:00
Strength x1
00:54:00 00:45:00
Workouts Per Week Weekly Average Longest Workout
Bike
03:02:00 01:30:00
Day Off
—— ——
Other
00:28:00 00:30:00
Strength
00:54:00 00:45:00

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Pav Bryan

Coach Pav

Coaching athletes from those looking to enter their first event through to those like Mark Beaumont and James Lowsley-Williams ;)

I am experienced in public speaking and have presented numerous times around the world. I became a published author in 2019, with my #1 Amazon New Release book 'The Guide to Truly Effective Cycling'.


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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.

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