This plan combines the results of studies investigating the effect of HIT training on maintaining performance during the offseason and strength training to improve your cycling performance. Additionally, cross-training like running will add variation to your day-to-day training to improve your endurance. You can replace running with other cross-training like swimming or rowing if desired. For most cyclists, the offseason starts around November and December before the Base Phase begins in January. This plan is also well-suited for riders coming off a longer break or injury to rebuild their fitness baseline.
As usual, the plan is easy to follow, and based on science and results-proven practice. Enjoy!
I’m a cycling coach and elite cyclist based in Duesseldorf, Germany. My coaching philosophy is simple: focus on timeless principles that are grounded in decades of endurance training science and observed in elite endurance athletes. My training plans reflect this. Easy to follow and based on evidence, my plans balance intensity and volume to optimize adaptation and minimize burnout. Built for the long game.