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, progressively introduced 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 relatively new to structured training or are currently averaging less than around 300 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 sessions developing sustainable power and aerobic fitness
- Threshold work introduced progressively
- Higher-intensity work supporting 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. A power meter is particularly useful for time-trial training, but it is not essential.
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.
Olympic cycling coach, TrainingPeaks Level 2 Coach, Amazon #1 Author and Seven Summits cycling world record holder. I coach riders from first Gran Fondos and amateur races through to ultra-endurance, national and world-class performance. My approach combines proven training principles with your goals, available time, recovery and life outside cycling.