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Winter Strength and Interval Training Balance Plan

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Joe Hamilton, MS NASM CPT

All plans by this Coach
No Ratings

Length

12 Weeks

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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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

The 12 week plan is great for those athletes who have always wondered how to effectively mesh strength training with cycling training in the winter months.
Winter training can be difficult for most, especially for those athletes that have an early spring race on the horizon. This plan takes the periodization of strength workouts and meshes them with the periodization of an effective winter cycling program. This plan provides for adaptation, increased training load, and effective workouts for those athletes who only have 10 or so maximum hours to train. This training plan's goal is to make you the most effective and fit coming out of a winter training program, with hopes of building on that fitness throughout your racing season. All workouts are listed in workout builder and have specific power ranges. The plan works great for those who are stuck indoors (due to weather) and have time for longer rides during the weekend. No lie, this workout is not easy and assumes you are coming into it with some level of average fitness. For best results this workout requires a power meter on your trainer or bike.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bikex3
5:50 hrs 3:00 hrs
Strengthx2
2:20 hrs 1:00 hrs
Day Offx1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
5:50 hrs 3:00 hrs
Strength
2:20 hrs 1:00 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Joe Hamilton, MS, NASM-CPT

Thomas Endurance Coaching

Thomas Endurance Coaching offers one-on-one online coaching that includes athlete assessment, goal setting, individualized training blocks, and full workout analysis. By blending both the science and art of coaching, athletes receive not only the latest in data analysis but a genuine relationship with their coach. You can also choose from pre-built and custom training plans if you're looking for a more self-guided approach to your training.