8 week Bike Winter Trainer Program (Base Period) Heart Rate Based

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 05:58

This 8 week Winter Trainer program consists of 3 (downloadable) Heat-Rate based indoor Trainer workouts + 1 endurance outdoor MTB/Cyclo Cross session and 1 Core/Strength session per week.

Sample Day 1
0:44:00
24TSS
BTF 001

Bike Trainer Form

Sample Day 2
0:30:00
Core Circuit CC-02

3 sets of:
30sec crunches (30sec off)
30sec push ups (30sec off)
30sec prone plank (30sec off)
30sec reverse crunches (30sec off)
30sec side plank (30sec off)
30sec bicycle crunch (30sec off)
30sec plank walk (30sec off)
30sec heel touchers (30sec off)_

Perform 3 sets with 2 to 3 min rest in between.
See pdf for exercises and warm up.

After 3rd set cool down and stertch

Sample Day 3
0:40:00
17TSS
BTe 003

Bike Trainer Endurance

Sample Day 4
0:45:00
21TSS
BTF 002

Bike Trainer Form

Sample Day 6
2:00:00
MTB - Cycle Cross

Organized MTB/Cycle Cross Tour. Make this a fun ride - do not exceed your HR 4 zone.

Sample Day 11
0:56:00
24.7TSS
BTe 004

Bike Trainer Endurance

Sample Day 13
2:00:00
MTB - Cycle Cross

Organized MTB/Cycle Cross Tour. Make this a fun ride - do not exceed your HR 4 zone.

Frank Senders
|
Stapsport

Over the past 30 years, I have coached athletes and teams to multiple National, European, World and even Olympic Championship titles. This in a variaty of disciplines like Triathlon, Marathon, Trail Running, Road, MTB and Cyclocross. I have worked with all levels of individual racers from novice to professional.
So if you need a coach to inspire you and to achieve your goals! Get in contact with me. Kind regards, Coach Frank