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Winter training program - PHASE 1 (Gym + bike)

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Giacomo Notari

All plans by this Coach
No Ratings

Length

5 Weeks

Refund Policy

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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Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

This is the first phase of strength training.
The purpose is to prepare the muscles for the greater loads of the next phase and improve the general body strength.

The program includes also bike ride and high cadence efforts but the focus is more on the gym phase.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strengthx3
3:09 hrs 1:30 hrs
Day Offx2
—— ——
Bikex2
3:27 hrs 2:30 hrs
Workouts Per Week Weekly Average Longest Workout
Strength
3:09 hrs 1:30 hrs
Day Off
—— ——
Bike
3:27 hrs 2:30 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Giacomo Notari

NG Training - The science of cycling

Training: cycling and indoor cycling plan for all kind of cycling disciplines (road, time trial, track, MTB) for pro, master, experience and novice.

Specialities: Planning Your Racing Season, Mental Skills Training, Off Season Training and Exercise Physiology.