Maximilian HoeflichAll plans by this Coach
13-WEEK WINTER TRAINING PLAN THAT’S ADAPTABLE FOR NEARLY EVERY LEVEL
For a perfect match without Rad Race x Zwift Sessions - set the START of the plan on Mo 29.11.2021!
Thank you for joining!
Time per week total minimum 6:30hrs (5h in rest the rest week) - max 7hrs / 08:45hrs incl. Core Challenge
Time per week bike minimum 6:00hrs (4h in rest the rest week)- max 7hrs
4-5 Sessions per week
We combine our weekly HIT session (each Wednesday together on ZWIFT) with a focus on LIT (low intensity) and fatmax intensity.
Three weeks of training with one HIT session per week before a bit of LIT Volume around Christmas. After a rest week the focus shifts towards one VO2max HIT session per week and Sweet Spot / strength endurance training.
Join our RAD RACE x ZWIFT Workouts for more fun during your HIT session! https://www.zwift.com/eu-de/events/tag/radrace
"Consistency is key"- so there is no shortcut to a good base for 2021/2022. Be patient and do the work!
This year I wanted to include the official Rad Race group Workouts (each Wednesday, start 1.12.2021) in a bigger structure. So here is a 13 weeks build plan that followed the guidelines of polarized (HIT) training combined with my personal experiences as an endurance coach.
What we aim for!
- Improve base and fatmax
- Improve threshold
- Improve aerobic engine and Vo2max
To be clear, usually I NEVER use to plan 12 weeks ahead! There are always impacts that influence your daily training routine! So a long term plan is always a compromise and should be used as a guideline. Each athlete is a bit different, the training load impact is not always the same - I hope you see the limitation of a fixed 12 week plan here.
Therefore the goal for each athlete is to develop a good sense of your own body and learn to evaluate yourself.
In my opinion everyone has a certain amount of energy, this tank of energy is not only used for training. Try to imagine a tank which is also fuel for a lot of other things in our daily life work, family… The goal is to find a balance and sometimes even to reduce (training) stress to keep that balance.
Best Regards, Max
How it Works
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|Workouts Per Week||Weekly Average||Longest Workout|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- 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.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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.Still have questions about this plan?
Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.