The aim of this plan is to transition into a winter maintenence mode, keeping fitness on this schedule:
Ride: 4 days (Tuesday, Thursday, Saturday and Sunday)
Row: Wed Friday
Off: Monday
NOTES
"mixed sessions" can be done as base z1+z2 (or z1+z2+z3)
days off can be swapped
if you are fatigued, substitute an easy day
sessions are somewhat randomized intentionally
TIPS AND ADVICE
• Establish a regular workout routine
• If the weather is bad, train indoors but don’t skip entirely
• Ride easy on easy session days (probably easier than you think)
• By all means ride with friends but not if they destroy your training plan
• Don’t avoid the training session you are weak at; it is there for a reason!
• Don’t be tough on yourself if you have a bad session
• In each session start moderately, progress firmly and finish strong!
• Have a goal, visualize your goal and know why you are training.
Best of luck from the Fastfitness.tips team!