This training plan has been designed by Pav Bryan — Olympic cycling coach, TrainingPeaks Level 2 Coach and Amazon #1 Author.

Want to make your winter training count using heart rate?

This plan is designed for experienced cyclists who want to use the winter to become stronger, fitter and more powerful while using heart rate to guide training intensity.

Rather than relying only on traditional high-volume base miles, the plan uses a focused winter-training approach to develop aerobic fitness, sustainable power, strength, efficiency and overall durability.

The result is a structured winter that keeps your training purposeful and sets you up for a stronger season ahead.

Who this plan is for

This version is best suited to experienced riders who are already training consistently and are comfortable handling a relatively high weekly training load.

It is ideal if you prefer to structure your cycling using heart rate rather than power.

The plan is not tied to one cycling discipline, making it suitable whether your future goals involve road racing, time trials, Gran Fondos, endurance events or simply becoming a stronger cyclist.

What the plan includes

• Progressive cycling sessions developing aerobic fitness and sustainable effort


• Higher-intensity work building aerobic capacity and performance


• Cadence and cycling-efficiency work


• Core, strength and flexibility training


• Regular recovery to support adaptation

The plan uses a focused winter-training approach, developing power, strength and fitness before you move into more event-specific duration later in the season.

Heart rate is the primary training metric, with perceived exertion providing useful additional feedback.

Many sessions use TrainingPeaks structured workouts with heart rate and cadence targets where appropriate.

Starting after your end-of-season break

The plan assumes you've taken some recovery at the end of your season. If you've had an extended break, start conservatively and allow your fitness to rebuild before progressing through the harder training.

Want the plan adapted around you?

A pre-built plan is a great option if you're comfortable managing your own training.

But no generic plan can know your exact fitness, available time, recovery, equipment, goals, strengths, weaknesses or how you're responding from week to week.

If you'd like me to build and manage your training personally, you can upgrade to 1:1 coaching at any point.

TrainingPeaks plan customers receive an exclusive coaching upgrade offer.

You'll find details and a link to book a free consultation with me at the start of the plan.

Train with purpose through winter — and start your next season stronger.