Sportstest Winter Warmer - 8 week base fitness builder

Average Weekly Training Hours 08:54
Training Load By Week
Average Weekly Training Hours 08:54
Training Load By Week

This training plan has been put together by Dr Garry Palmer, and uses the training principles in his book Elite Performance Cycling: Successful Sportives.

The training plan uses a focus of heart rate based sessions (however for sportive riders who use power, the sessions can easily be switched to power based efforts), and assumes the rider has a reasonable base of fitness before setting out on their winter training plan (4-6 hours per week for a minimum of 6 weeks would be suitable).


The objectives of this plan are in increase endurance fitness, raise training volumes, and indirectly improved FTP. The plan follows a simple principle of using at least 2 rest days in a week, and has only one session per day.

Sample Day 6
2:00:00
Group or Unstructured Ride

Part of the fun and enjoyment of riding is being able to get out with others. Sometimes it doesn't give the most focused of sessions, but it is enjoyable, and therefore brings values to your training.

Today I want you to ride as easy or as hard as you like. I am happy if this is in a group, or solo, but there is no need to worry about holding a specific training intensity, just ENJOY!

Sample Day 14
2:30:00
Group or Unstructured Ride: Target 2-3 hours

Part of the fun and enjoyment of riding is being able to get out with others. Sometimes it doesn't give the most focused of sessions, but it is enjoyable, and therefore brings values to your training.

Today I want you to ride as easy or as hard as you like. I am happy if this is in a group, or solo, but there is no need to worry about holding a specific training intensity, just ENJOY!

Sample Day 20
3:00:00
Group or Unstructured Ride: Target 2-4 hours

Part of the fun and enjoyment of riding is being able to get out with others. Sometimes it doesn't give the most focused of sessions, but it is enjoyable, and therefore brings values to your training.

Today I want you to ride as easy or as hard as you like. I am happy if this is in a group, or solo, but there is no need to worry about holding a specific training intensity, just ENJOY!

Sample Day 28
2:00:00
Group or Unstructured Ride

Part of the fun and enjoyment of riding is being able to get out with others. Sometimes it doesn't give the most focused of sessions, but it is enjoyable, and therefore brings values to your training.

Today I want you to ride as easy or as hard as you like. I am happy if this is in a group, or solo, but there is no need to worry about holding a specific training intensity, just ENJOY!

Sample Day 35
3:30:00
Group or Unstructured Ride: Target 3-4 hours

Part of the fun and enjoyment of riding is being able to get out with others. Sometimes it doesn't give the most focused of sessions, but it is enjoyable, and therefore brings values to your training.

Today I want you to ride as easy or as hard as you like. I am happy if this is in a group, or solo, but there is no need to worry about holding a specific training intensity, just ENJOY!

Sample Day 41
2:30:00
Group or Unstructured Ride: Target 2-3 hours

Part of the fun and enjoyment of riding is being able to get out with others. Sometimes it doesn't give the most focused of sessions, but it is enjoyable, and therefore brings values to your training.

Today I want you to ride as easy or as hard as you like. I am happy if this is in a group, or solo, but there is no need to worry about holding a specific training intensity, just ENJOY!

Sample Day 49
3:30:00
Group or Unstructured Ride: Target 3-4 hours

Part of the fun and enjoyment of riding is being able to get out with others. Sometimes it doesn't give the most focused of sessions, but it is enjoyable, and therefore brings values to your training.

Today I want you to ride as easy or as hard as you like. I am happy if this is in a group, or solo, but there is no need to worry about holding a specific training intensity, just ENJOY!