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Winter Off-Season Preparation - All Levels | 5 weeks 9-14h/week + Coach Support

Browse More Plans

Winter Off-Season Preparation - All Levels | 5 weeks 9-14h/week + Coach Support


Jakub Novak | ProCyclingCoaching

All plans by this Coach


5 Weeks

Plan Description

This training plan is general preparation aimed for any cyclists that want to build foundations after an off-season recovery, aimed for all levels.
The plan allows you to start from the ground up, with no prior fitness. This plan will gradually build your aerobic fitness and muscular strength to the point where your foundations are strong enough and prepared for more difficult training - base preparation. This phase will also assist you in lowering the risk of injuries. 
What comes with a training plan:
• EMAIL COACH ACCESS for questions or help with your plan
• Re-use your plan multiple times, updates included free
• You can switch free first 7 days.
Is This Plan For You?
• Training is designed from 8 to 13 hrs of training per week.
• Sessions Included: Gym/Core Training, Running, Swimming, MTB, Indoor Cycle Training, Yoga, Stretching, Hiking
• Easier weeks included for recovery and adaptation
• Shorter training are mid-week and longer rides at weekends
• Regular FTP tests to track progress
• Heart Rate Monitor required, Power Meter not essential but recommended
• Workouts compatible with Garmin, Zwift, Trainer Road, Wahoo, Cyclops and more
Email Support:
Our Qualified Coaching team is available to answer any questions during the first use of your plan.
Prior commencing this plan it is recommended to have at least 3 weeks of recovery.
Recommended Structure Of Your Season:
Phase 1: Off-Season Recovery / 2-4weeks
Phase 2: Off-Season Preparation / 3-5weeks = This Training Plan
Phase 3: Base Build Phase / 8-12weeks
Phase 4: Specialized Phase / 4-8weeks

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Other x4
00:42:00 00:20:00
Day Off x2
—— ——
Strength x2
02:24:00 01:30:00
Bike x2
02:35:00 01:39:00
MTB x2
04:54:00 04:30:00
Run x2
01:30:00 01:30:00
Swim x1
00:12:00 00:30:00
Custom x1
—— ——
Walk x1
03:00:00 05:00:00
Workouts Per Week Weekly Average Longest Workout
00:42:00 00:20:00
Day Off
—— ——
02:24:00 01:30:00
02:35:00 01:39:00
04:54:00 04:30:00
01:30:00 01:30:00
00:12:00 00:30:00
—— ——
03:00:00 05:00:00

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Jakub Novak


Jakub Novak is internationally recognized cycling coach qualified in sports science and data analytics TrainingPeaks and WKO5.

As a pro cyclist, Jakub rode for UCI World Tour BMC Pro Racing Team, alongside Tour de France winner Cadel Evans or World Champion Philipe Gilbert.

Jakub is a certified coach with Cycling Australia, USA Cycling and TrainingPeaks. Jakub is also contractor performance coach for United States Olympic & Paralympic Team

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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