Winter Strength and Interval Training Balance Plan
Joe Hamilton, MS NASM CPTAll plans by this Coach
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.
How it Works
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|5:50 hrs||3:00 hrs|
|2:20 hrs||1:00 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||5:50 hrs||3:00 hrs|
||2:20 hrs||1:00 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor
- 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.
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.Still have questions about this plan?