Zwift Ready 2012 Tour de France only indoors, during the winter and without licensing permission.

Average Weekly Training Hours 10:35
Training Load By Week
Average Weekly Training Hours 10:35
Training Load By Week

This is a very difficult 3-4 week set of training based really barely approximately on the 2012 bike race around France in July.

It is a hugely fatiguing set of weeks, so assume a huge fitness boost once you recover at the end of it.

Fun stuff. Let the pain begin!!!

Sample Day -8
0:30:00
15TSS
TRX - Total Body Workout

TRX total body workout -hanging squats -one leg squats -hanging leg dips -sprinter starts -hammy curls -upright rows -biceps curls (optional) -chest press -flying T -planks -rollouts -suspended crunches -side planks if possible Some light stretching

Sample Day -8
2:00:00
81.4TSS
Shark indoor strength workout

This is a great early winter indoor workout.
Warmup for about 25 minutes in an easy gear building you effort slowly up to the mid tempo zones for the last 10 minutes.
Then make 3 efforts of 15 minutes each in a super hard gear (staying seated and still) at 70 rpm. This should be done at about tempo levels.
Recover for 10 minutes in an easy gear at high cadence in between efforts.
Cool down 20 minutes to finish up.

Sample Day -6
2:35:20
104.6TSS
Andre's crappy indoor tempo workout

This is a great new indoor fitness building workout. Warm up for 30 minutes building from easy to endurance pace.
Then, a fun ladder set at tempo levels and 90+ pedal rpm. 5, 10, 15, 20, 15, 10, 5 each. With 5 minutes of recovery at easy in between each. Yummy.
After the last recovery set, spin up those legs at super high rpm fro 20s, recover for a minute in between. Warning, these will suck.
Then cool down in reverse and you are done. "we"

Sample Day -5
0:30:00
15TSS
TRX - Total Body Workout

TRX total body workout -hanging squats -one leg squats -hanging leg dips -sprinter starts -hammy curls -upright rows -biceps curls (optional) -chest press -flying T -planks -rollouts -suspended crunches -side planks if possible Some light stretching

Sample Day 2
0:30:00
15TSS
TRX - Total Body Workout

TRX total body workout -hanging squats -one leg squats -hanging leg dips -sprinter starts -hammy curls -upright rows -biceps curls (optional) -chest press -flying T -planks -rollouts -suspended crunches -side planks if possible Some light stretching

Sample Day 7
0:30:00
15TSS
TRX - Total Body Workout

TRX total body workout -hanging squats -one leg squats -hanging leg dips -sprinter starts -hammy curls -upright rows -biceps curls (optional) -chest press -flying T -planks -rollouts -suspended crunches -side planks if possible Some light stretching

Sample Day 11
0:30:00
15TSS
TRX - Total Body Workout

TRX total body workout -hanging squats -one leg squats -hanging leg dips -sprinter starts -hammy curls -upright rows -biceps curls (optional) -chest press -flying T -planks -rollouts -suspended crunches -side planks if possible Some light stretching

Kyle J Wolfe
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Finish Fast Cycling

Coach Kyle and Finish Fast Cycling offer several levels of customized coaching from $119 to $399 per four week month. All plans are goal based and customized for each athlete with Kyle's unique workouts and training.

In addition, lots of pre-built retail plans are available to help all levels of racers get through the winters or to help prepare for an event when private coaching is not the answer.

He also offers 1-on-1 package plans, physio testing and hourly private plan review as needed.