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12 Weeks to spring fitness (with cross training)

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12 Weeks to spring fitness (with cross training)


Nicholas Vipond

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12 Weeks

Plan Description

This program is designed for riders who are looking to develop fitness for riding in the spring but live in a climate where they can't ride outside during the winter.

It takes you through 3, 4 week blocks of base period with a focus on building your tempo and FTP. The plan starts and finishes with a FTP test to initially set your zones for the program, then to measure your progress.

This plan includes a basic strength training plan.

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
04:57:00 03:30:00
Strength x2
01:45:00 01:00:00
X-Train x2
04:07:00 03:45:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
04:57:00 03:30:00
01:45:00 01:00:00
04:07:00 03:45:00
Day Off
—— ——

Training Load By Week

Nicholas Vipond

Summit Consulting was founded in 2003 in Ottawa by head coach Nicholas Vipond, with the goal of providing athletes the coaching and mental training skills they needed to perform at their best.

  • 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.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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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