Off Season Begins - December & January M-W Intervals

Average Weekly Training Hours 07:16
Training Load By Week
Average Weekly Training Hours 07:16
Training Load By Week

This plan takes you from day 1 of off-season up to the start of your first build period.

Sample Day 1
0:45:00
Yoga Class or Other Cross Training

Attend yoga class, follow instructor.

Sample Day 4
2:00:00
Sprint Intervals

Do 6 x 15 second efforts during today's ride. 5 mins between efforts. Remaining time at high end of ESM pace.

Workout description: Warm up completely. Sprint Intervals (SI) are MAXIMAL efforts lasting less than 25 seconds total. When training with a power meter, your watts should be 200%+ of your FTP power. Remaining miles at ISM pace or below. Starting at 10-13 mph in the large chainring and approximately your 16 tooth cog, apply maximum force to the pedals and accelerate for 8-10 seconds. When maximum speed is reached, hold the effort for 12-15 seconds, not allowing speed or power to drop. Rest will be 3-5 minutes between efforts or as prescribed by your coach. Note that SI are fundamentally different than 10/20 intervals, as SI are performed with full recovery between efforts.

Sample Day 5
0:45:00
Yoga Class or Other Cross Training

Attend yoga class, follow instructor.

Sample Day 6
1:30:00
Hi Cadence Ints 1.5 hr

Up to 1:30 {hrs total} @ ISM pace

Intervals:

4x3min intervals between ISM and ISM plus 10%. Focus on cadence during each interval (100-115 RPM) the entire time.

Sample Day 7
1:15:00
Early Season Miles (ESM)

Early Season Miles (ESM) are the centerpiece of your training program, and help to create a positive, upward spiral of performance. Ride the majority of your ESM miles at your ESM heartrate/power as prescribed by your coach. Cadence 85+.

Sample Day 8
0:45:00
Yoga Class or Other Cross Training

Attend yoga class, follow instructor.

Sample Day 9
1:30:00
Hi Cadence ESM - 1.5 hrs

Up to 1:30 hrs total @ ESM pace
Intervals:
4x3min intervals between ISM and ISM plus 10%. Focus on cadence during each interval (100-115 RPM) the entire time.