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

Short description
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