Gain Watts in 12 Weeks with Limited Time to Train, Heart Rate & Power, 7-9hrs/wk

Average Weekly Training Hours 08:00
Training Load By Week
Average Weekly Training Hours 08:00
Training Load By Week

This 12 week Training Plan is designed for cyclists who can train 4-5 times/week, with typically 1-2 hours available Monday to Friday and 1.5-3 hours available on Saturdays and Sundays, for an average of 7-9 hours/week total. The goal of this training plan is for you to become fit, faster and stronger in an 8-12 week period by performing short but highly specific training rides that builds in intensity as the plan progresses. If you enjoy local group rides then you are sure to feel stronger and more competitive on this plan. The plan builds each week with first a focus on strength and threshold power improvements. Later in the plan, we build your speed and breakaway power. The final three weeks are maintenance weeks which are designed to keep you in great form and can be repeated every three weeks. The plan is very flexible. Each week there are 4 key workouts on: Tuesdays, Thursdays, Saturdays and Sundays with an optional Wednesday workout. You may move days around in the week if need. The goal is to complete the 4 key sessions each week on any of the days, to ensure improvements. Before starting the plan you should have a good level of endurance fitness and be accustomed to training 7+ hours/week. This plan is the result of 20 years of professional racing and coaching experience combined with the latest training methods. You will find the training plan highly descriptive and precise, guaranteeing you get the most out of each workout.

Sample Day 2
1:30:00
Big Gear 30-45 min

Ride in Zone 2 / 85 rpm+. After a good warm-up perform 30-45 minutes of continuous big gear riding in your Big Gear zone / 65-75 rpm.
Focus on smooth pedaling and stay seated as much as possible. Relax your grip and upper body. Alternate: holding in the drops / brake hoods. After Big Gear spin for 5 minutes in Zone 1 at 110 rpm+.
Stop the Big Gear interval and spin easy if you have any knee or other abnormal pain.
*Start with 30 minutes if you have never done Big Gear training before.

Sample Day 3
1:00:00
On/Offs 6 sec sprint

Ride in Zone 1-2. Keep your cadence over 85 rpm on the flats.
Perform 2 x 5 minute On/Off intervals. Start the interval with a 6 second sprint at 95%, recover for 24 seconds with easy spinning, then sprint again for 6 seconds. Repeat for the interval duration. Gear: 53 x 15-16. Alternate: seated sprint / out-the-saddle sprint. Recover for 5 min+ between intervals. *Optional rest day (then do on/offs on one of the weekend rides)

Sample Day 4
1:30:00
Sub Threshold 2 X 15 min

Ride in Zone 2 / 85 rpm+. In your warm-up include 5 minutes in Zone 3 / 90-100 rpm.
Perform 2 x 15 minute Sub Threshold intervals / Self Selected cadence. Ride easy for 5-10 minutes between intervals.

Sample Day 6
2:00:00
Tempo ride

After a good warm-up ride continuously in your Tempo zone / Self Selected cadence. Warm-down 5-10 minutes in Zone 1 / 90rpm+.

Sample Day 7
2:30:00
Endurance - Steady to Hard

Ride in Zone 2-3 with some efforts in Zone 4. Keep your cadence over 85 rpm on the flats. You can ride with a group if you can stay under Zone 5.

Sample Day 9
1:30:00
Sub Threshold Big Gear 30-45 min

Ride in Zone 2 / 85 rpm+. After a good warm-up perform 30-45 minutes of continuous big gear riding in your Sub Threshold zone / 65-75 rpm.
Focus on smooth pedaling and stay seated as much as possible. Relax your grip and upper body. Alternate: holding in the drops / brake hoods. After Big Gear spin for 5 minutes in Zone 1 at 110 rpm+.
Stop the Big Gear interval and spin easy if you have any knee or other abnormal pain.

Sample Day 10
1:00:00
On/Offs 6 sec sprint

Ride in Zone 1-2. Keep your cadence over 85 rpm on the flats.
Perform 2 x 5 minute On/Off intervals. Start the interval with a 6 second sprint at 95%, recover for 24 seconds with easy spinning, then sprint again for 6 seconds. Repeat for the interval duration. Gear: 53 x 15-16. Alternate: seated sprint / out-the-saddle sprint. Recover for 5 min+ between intervals. *Optional rest day (then do on/offs on one of the weekend rides)

Simon Kessler, Pro Cycling Coach
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Simon Says Cycling

Former professional and 15 time national champion on the road and track, coach Simon has coached clients to win local, national, and international championship titles, medals at the world championships, and a yellow jersey at the Tour de France.

Try coaching membership for free for 30 days ($49/month - cancel anytime). Includes access to all SSC TrainingPeaks plans plus much more! Learn more: http://simonsayscycling.com/coaching-group.