Indoor cycling - 12-week Advanced Training Plan A
Darian SilkAll plans by this Coach
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 firstname.lastname@example.org for more info.
How it Works
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
Day Off x2
|Workouts Per Week||Weekly Average||Longest Workout|
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?