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Winter Base HR & Power (Gym + Run)


Andrew Roche

All plans by this Coach
No Ratings


12 Weeks

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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description

This plan is aimed at the rider who would like some structure to follow through the winter months including 2 gym workouts, and 1 run per week.
This will ensure the body stays in good condition and will target building your threshold at a gradual pace.

There is a nice balance of time to allow the full time worker to fit the workouts in without tipping the balance the wrong way.
There is a mixture of bike, and gym work.

The bike sessions can be done indoor or outdoor with the midweek sessions mainly aimed at turbo use to avoid the dark nights.
Any terrain can be used as there is specific work in each workout to fit varied terrain.
Weekend rides have an outline for you to follow which can fit in with riding with friends or a group, have your friends join in on some of the workouts to challenge each other.

The key here is consistency, once you can stay fairly consistent with the plan then the fitness will come.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
6:54 hrs 3:45 hrs
2:42 hrs 1:30 hrs
Day Offx1
—— ——
0:17 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
6:54 hrs 3:45 hrs
2:42 hrs 1:30 hrs
Day Off
—— ——
0:17 hrs 0:30 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Andrew Roche

watts up Performance

Here at Watts Up Performance I strive to improve all aspects of the athletes performance. From sportives to Professional races, I love working with all involved.

Watts Up Performance provides plans for everyone involved in cycling,and triathlon.

Our most popular plan is the premium plan which offers a full custom build taking in all aspects of time and outside life. This includes TP premium which includes all the benefits of full file analysis.

Communication is also encouraged by all clients.