This training plan has been designed by Pav Bryan — Olympic cycling coach, TrainingPeaks Level 2 Coach and Amazon #1 Author.

Want to get faster against the clock this winter?

This plan is designed for cyclists who want to use the winter to develop the fitness, sustainable power and fatigue resistance needed for stronger time-trial performance.

Rather than relying only on traditional base miles, the plan uses a focused mix of aerobic work, threshold training, higher-intensity efforts and strength work to build the qualities that matter when riding hard against the clock.

The result is a structured winter that develops your aerobic engine and sustainable power before you move into more race-specific preparation.

Who this plan is for

This version is best suited to riders who are already training consistently and are comfortable averaging around 300–500 TSS per week.

It works particularly well if time trialling is one of your main goals and you want to enter the next season with a stronger foundation for sustained, high-intensity efforts.

The fitness developed can support a wide range of TT distances, with more distance-specific preparation added closer to your target event.

What the plan includes

• Focused threshold and sustained-power sessions


• Higher-intensity work developing aerobic capacity


• Endurance training supporting fatigue resistance


• Cadence and cycling-efficiency work


• Core and strength training


• Regular recovery to support adaptation

The plan uses a focused winter-training approach, developing sustainable power and aerobic fitness before moving into more specific time-trial preparation later in the season.

You can follow the cycling sessions using power, heart rate or perceived exertion, although a power meter is particularly valuable for time-trial training.

Many sessions use TrainingPeaks structured workouts with power, heart rate and cadence targets where appropriate.

Starting after your end-of-season break

The plan assumes you've taken some recovery at the end of your season. If you've had an extended break, start conservatively and allow your fitness to rebuild before progressing through the harder training.

Want the plan adapted around you?

A pre-built plan is a great option if you're comfortable managing your own training.

But no generic plan can know your exact fitness, available time, recovery, equipment, race schedule, strengths, weaknesses or how you're responding from week to week.

If you'd like me to build and manage your training personally, you can upgrade to 1:1 coaching at any point.

TrainingPeaks plan customers receive an exclusive coaching upgrade offer.

You'll find details and a link to book a free consultation with me at the start of the plan.

Build the engine, raise your sustainable power — and start the next season ready to go faster.