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.
- Syncs daily with other popular apps like Garmin and MyFitnessPal.
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?