Winter Base FTP/Power Threshold Foundation 12 Weeks Intermediate/Advanced

Average Weekly Training Hours 13:47
Training Load By Week
Average Weekly Training Hours 13:47
Training Load By Week



YOUR SHORTCUT TO FAST Peaks Coaching Group

Winter Base FTP/Power Threshold Foundation 12 Weeks Intermediate/Advanced is a 12 week plan designed for the Cyclist or Triathlete who trains with power, HR (Heart Rate), or RPE (Rate of Perceived Exertion) and can train 12:45-19:15 hours per week (excluding Rest Weeks). You will need to be able to devote between 2:30-6:45 hours to training on your weekends.

My winter plans are designed to make the following season even better than ever. There is a 12 week weight training plan that I designed specifically for endurance cyclists which will improve your overall strength and balance muscle groups, but limit any muscular weight gain. These workouts can be used indoors on your trainer and are designed to ensure you continue to improve your overall fitness, without peaking in January!

Winter is where your season is “made”, so it’s absolutely critical that you train this winter and plan for next year.

Designed and written by Hunter Allen, former pro cyclist, co-Founder of Training Peaks and WKO, co-author of Training and Racing with a Power Meter and Cutting-Edge Cycling and Founder and CEO of Peaks Coaching Group. The Workouts included in these pioneering and ruthlessly vetted Training Plans are the same Workouts that Hunter uses with his own Clients. Battle tested and podium approved.

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• Our Plans meet the needs of Cyclists and Endurance Athletes of all abilities...
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Sample Day 1
1:30:00
Winter Strength Training Program FST WK 1

We are focusing on your “functional strength” today with our Core/Balance/Plyometric workout! This is all about “balancing” your body while developing core strength needed for success on the bike!

Make sure you warm-up with 5 minutes of cardio!

Sample Day 2
1:30:00
45.4TSS
ACTIVE RECOVERY - Easy Spin (1:30)

MS: Today is an Active Recovery day targeting ONLY (Power Z1, HR Z1, RPE <2). Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use easier gear and spin easy. Today is about recovery, so go for easy spin!

Sample Day 3
1:15:00
Winter Strength Training Program SR WK1

Today complete a scheduled Strength Resistance Workout! These workouts are focused on building total-body strength by focusing on large muscle set lifts. I suggest starting on machines but moving to free weights as you get fitter will help. Also, review the alternate workouts to mix it up some!

Make sure you warm-up with 5 minutes of cardio!

Sample Day 4
2:00:00
107TSS
Trainer One Leg Pedaling 20 x :60, ENDURANCE 1 x 15, Fast Pedals 10 x :60 & TEMPO 1 x 25 (2:00)

WU: 15 minutes working from Active Recovery (Power Z1, HR Z1, RPE <2) training zone into Endurance (Power Z2, HR Z2, RPE 2-3).
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MS1: Begin with 10 one-leg pedaling efforts. These efforts are 1 minute long for each leg, meaning 10 efforts for your right leg, 10 for your left leg. Switch immediately from one leg to the other until you have completed all 20 efforts. Then ride at Endurance (Power Z2, HR Z2, RPE 2-3) for the next 15 minutes. Continue onto MS2:
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MS2: Complete 10 x 1-minute HIGH CADENCE FAST PEDALS targeting 135+ RPM, with 2-minute rests between intervals. Then onto MS3:
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MS3: Finish with 25 minutes at TEMPO (Power Z3, HR Z3, RPE 3-4). Focus on keeping your cadence in the 85-95 range.
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CD: 15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 5
1:30:00
Winter Strength Training Program FST WK 1

We are focusing on your “functional strength” today with our Core/Balance/Plyometric workout! This is all about “balancing” your body while developing core strength needed for success on the bike!

Make sure you warm-up with 5 minutes of cardio!

Sample Day 6
2:00:00
104.6TSS
ENDURANCE Ride (2:00)

WU: 10-20 minutes working from Active Recovery (Power Z1, HR Z1, RPE <2) training zone into Endurance (Power Z2, HR Z2, RPE 2-3) with 2-3 x 1 minute fast pedals to wake up legs.
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MS1: Endurance ride. Set a pace at Endurance (Power Z2, HR Z2, RPE 2-3) and hold this pace for the prescribed workout time. Focus on riding smooth and staying relaxed. Vary your cadence. Vary terrain.
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CD: 5-15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 7
3:00:00
177.9TSS
ENDURANCE Ride with Bursts (3:00)

WU: 15 minutes working from Active Recovery (Power Z1, HR Z1, RPE <2) training zone into Endurance (Power Z2, HR Z2, RPE 2-3) with 2-3 x 1 minute Fast Pedals to wake up legs.
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MS1: Endurance ride. Set a pace at Endurance (Power Z2, HR Z2, RPE 2-3) and hold this pace for the next 2.5 hours. Throughout the ride, do 10 x 10 second out-of-the-saddle bursts into your Neuromusclar Power Zone (MAX). Make sure cadence stays high. Vary terrain.
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CD: 10-15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).