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Indoor Trainer Base Training with Lifting, 10 hours (12week) DJT

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Indoor Trainer Base Training with Lifting, 10 hours (12week) DJT

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Dylan Johnson

All plans by this Coach
4.76 (29)

Length

12 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

This plan should be done after off season strength work and before race season or when you'd like to be in peak shape. The overall volume builds throughout the plan as well as the volume of steady state(near threshold) intensity. The volume of leg focused lifting sets per session is adjusted based on the goal for the week. This plan is suitable for most disciplines of cycling including road, mtb, gravel, cyclocross, etc.

The difference between this plan and the other base training plan is that the intensity during the endurance rides varies in order to keep you interested while riding on the indoor trainer. The long rides are also split into two rides. There is not a physiological reason for these changes, it is just to improve motivation while stuck indoors. If you have the opportunity to do an endurance ride outdoors then ride for the same duration at 55 to 75% of FTP and ignore the intensity prescription.

As always the plan is simple, easy to follow, and based on research, not assumptions. Everything you need and nothing you don't.

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x6
10:19:00 03:00:00
Other x2
01:22:00 01:00:00
Workouts Per Week Weekly Average Longest Workout
Bike
10:19:00 03:00:00
Other
01:22:00 01:00:00

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Dylan Johnson

Dylan Johnson Training

I'm a cycling coach based out of Brevard, NC as well as an elite level ultra endurance mountain and gravel racer.

My coaching philosophy is simple: follow the best available balance of evidence. I try to base my coaching decisions on research, not assumptions. My training plans reflect this, they are simple and easy to follow without a lot of bells and whistles. Essentially everything you need and nothing you don't.


  • This plan includes a Free Basic TrainingPeaks Account.
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  • 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

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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