6 week indoor training plan

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6 week indoor training plan

Author

Ben Wilson

All plans by this Coach

Length

6 Weeks

Typical Week

4 Bike

Longest Workout

2:00 hrs

Plan Specs

cycling road cycling beginner intermediate advanced masters weightloss multi day hr based strength

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Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.

This plan concentrates on developing top end speed and power along with strength at low cadences.

As it is an indoor plan, there are no big endurance rides.

Lack of these over this period of time won't be detrimental to any long term endurance goals.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 03:16

Ben Wilson

Personal Best Cycling Services

Everything road cycling covered. From beginners looking to complete a sportive or charity ride up to pro riders looking to get the edge in a world tour race, we cover it all.

Sample Day 1

0:25:00
15TSS
5 sessions of 5 x 20 / 40

10 minutes warm up.

20 seconds very hard in 53x15 or equivalent at a high resistance
40 seconds very easy
repeat to complete a total of 5 x 20 on 40 off (5 mins)
5 minutes very easy

Repeat 5 times

10 min warm down

Sample Day 3

0:51:00
36TSS
2 hours with 4 x 4 sets of 20/40 efforts

After a 10 min warm up, go straight into a series of efforts; 20 seconds flat out / 40 seconds recovery. Do 4 of these efforts then have 5 mins recovery. Do this 4 times.

Sample Day 5

1:40:00
103.3TSS
3 x 20 min efforts

3 x 20 min efforts at 80-90% max HR

Sample Day 7

0:29:00
22TSS
12 x 30 second efforts with 15s rest

After a good warm up, do the following;
30 seconds flat out
15 seconds rest
Repeat for a total of 12 times
3 mins rest
Repeat first set
3 mins rest
Repeat first set
End

Sample Day 9

0:42:30
29.2TSS
10 second efforts x 10

Sample Day 11

0:55:40
55.3TSS
EPD Session

10 min progressive warm up to get the heart rate and breathing up.
After the warm up, ease up to a steady pace and gearing for 5 mins then jump into;
20 seconds flat out into 15 mins at TT pace
5 mins rest
20 seconds flat out into 15 mins at TT pace
10 mins warm down

Sample Day 13

0:51:00
36TSS
2 hours with 4 x 4 sets of 20/40 efforts

After a 10 min warm up, go straight into a series of efforts; 20 seconds flat out / 40 seconds recovery. Do 4 of these efforts then have 5 mins recovery. Do this 4 times.

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