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Indoor cycling - 12-week Advanced Pre-Season Training Plan

Includes Structured Workouts

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

Learn More about Structured Workouts.


Darian Silk

All plans by this Coach


12 Weeks

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

This plan is designed to build your cycling fitness over the course of 12 weeks with a series of cycling workouts designed to be completed on an indoor cycling trainer, though they can also be completed outdoors. This plan is progressive in nature with a gradual and steady build in intensity and volume throughout the 12 weeks. Occasional built-in test weeks allow you to track your progress.

This plan has 4 or 5 rides per week. The weekday rides are 1 to 1.5hrs in duration and the weekend rides are 1.5-3hours in duration.

This plan is best used when you are going to be riding indoors and are looking for some structure and workouts designed to boost your cycling fitness. A good time of year to use it is in the build up towards your outdoor riding season, when you have already been riding indoors for some time.

This plan is designed for advanced cycling athletes who have at least 1 full season of experience with high-intensity cycling workouts. Familiarity with indoor training and cycling terminology will be helpful.

You should already be participating in a regular endurance training program that incorporates cycling and a variety of intensities, including some work at higher intensities. There is very little time given to acclimation to the training load in this training program.
If you are newer to indoor cycling training I recommend that you start with the intermediate or beginner training program.

There are full written descriptions of all workouts, but they can also be integrated with smart trainers through compatible online training platforms (such as TrainerRoad, Zwift etc.) which are able to integrate TrainingPeaks workouts. Please see the TrainingPeaks website for more technical information.

Full coaching support is also available for this program. Email for more info.

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
06:47:00 03:00:00
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
06:47:00 03:00:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Darian Silk

Team Atomica

Darian Silk is a coach for Team Atomica coaching and consulting – one of Toronto’s largest and most dynamic endurance training clubs. He has been coaching endurance athletes since 2006. His online programs include full-service coaching, video analysis of swimming and running as well as training plan design and consultation. For those located in the Toronto area he offers 1-on-1 and group coached swim and run programs as well as in-person swim video analysis.

  • 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.

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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