New to structured training? This is a great kick off plan for you. Consistent workouts at a manageable intensity= guaranteed progress!
Workouts are primarily Power/ERG based, and each week progresses your fitness development up from ~7-10 hours per week of total exercise. Use your HR Monitor if you have one - it's a good cross reference for Perceived Exertion (RPE) and Power (W).
The 1st and 9th weeks include a test effort to see how you've progressed.
This includes weekly body weight conditioning and flexibility work.
Many files include a power based ERG file for use with Smart-Trainers/Online or as a reference when outside. Some files use only a HR based ERG file to help you learn to "read" your body thru a different metric
Welcome! I'm really pleased actually...I just re-wrote all my posted training plans in July '26. Incorporating new research, updating the workouts to a more progressive overload and adding pre and post testing weeks to the mix so you can see the results (and hopefully share them with me - it gets you a 20% off coupon for the next program!
Basically, I've chosen to create a relationship with you rather than just a plan. Curious? Drop me a note and let's talk - info@sterlingwins.com