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AUTUMN/WINTER Aerobic & Endurance Plan (Power-Based) - 16 Weeks - Higher Volume (8-12 Hrs/Week)

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AUTUMN/WINTER Aerobic & Endurance Plan (Power-Based) - 16 Weeks - Higher Volume (8-12 Hrs/Week)

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Tom Bell

All plans by this Coach

Length

16 Weeks

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

Before purchasing any of our plans, we recommend completing this questionnaire, which will allow us to advise on which plan(s) are best suited to you and your training goals, and how our plans can be combined to create a progressive and well-rounded training program.




This plan is designed for the autumn/winter period and is intended to develop/maintain aerobic fitness and endurance. It takes a more relaxed approach to training than many of our other plans. In particular, we incorporate weekly opportunities for unstructured riding, balanced alongside structured training sessions with specific developmental goals. We also include opportunities for cross-training such as running or walking.

A more relaxed approach helps maintain motivation during a time where motivation can slump due to bad weather and distant racing goals. This should improve training consistency through the winter, and motivation closer to the race season, when training is more critical.

We employ scientifically-validated techniques for developing endurance and threshold power [e.g. 1, 2] and balance lower- and higher-intensity sessions in what's known as a ‘pyramidal' training intensity distribution, which has been shown in the scientific literature [3] and in our experience to be a successful framework for both time-rich and time-crunched athletes.

The plan includes two main 8-week mesocycles. The first focuses on developing endurance, and targets improved fatigue-resistance and aerobic capacity within the muscles. The second focuses on raising threshold power and includes more training just above the threshold, targeting improved lactate clearance, and cardiac output.

The plan includes a comprehensive user-guide containing instructions and tips to help you get the most out of the plan and to make any adjustments necessary.


Who’s it for?

This plan has been built specifically for MODERATE TO WELL TRAINED cyclists of any discipline seeking to build their aerobic base in anticipation of the upcoming competitive season. The plan is well suited to those who have had a recent break from interval training, as it builds intensity gradually over the first weeks.

As this plan takes a more relaxed approach to training, it may not result in measurable fitness improvements, particularly if training volume is reduced through the winter. For many cyclists, we feel this slower rate of progress is justified on the basis of improved training motivation and consistency, which can then be built upon through the spring and summer. However, this plan might not be suitable if you have events in spring, where a higher rate of fitness progression through the winter is needed. Get in touch if you have any doubts about the suitability of this plan.


Key Features



  • All workouts exportable to .FIT, .ZWO, .ERG formats (to be used with Zwift, TrainerRoad etc)

  • Pyramidal Intensity Distribution

  • Large variety of interval workouts

  • All workouts designed for power meter users

  • Each workout’s purpose and key adaptations clearly communicated



REFERENCES


[1] Tønnessen, Espen, et al. "The road to gold: training and peaking characteristics in the year prior to a gold medal endurance performance." PloS one 9.7 (2014): e101796.

[2] Seiler, S., & Tønnessen, E. (2009). Intervals, thresholds, and long slow distance: the role of intensity and duration in endurance training. Sportscience, 13.

[3] - Stöggl, T. L., & Sperlich, B. (2015). The training intensity distribution among well-trained and elite endurance athletes. Frontiers in physiology, 6, 295.

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

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x6
09:16:00 03:30:00
Strength x2
00:51:00 00:30:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
09:16:00 03:30:00
Strength
00:51:00 00:30:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Tom Bell

High North Performance

High North Performance is a cycling training and metabolic testing consultancy based in Harrogate, UK. We provide customised training programs and performance diagnostic services to professional and amateur athletes using both established and novel training methods, leading testing and analysis technology, as well as a scientific and strategic approach to planning and preparation.


  • 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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