12-Week Winter Base Plan for Cyclists — 4-5 Rides/Week & Strength Training | Enduraprep
12-Week Winter Base Plan for Cyclists — 4-5 Rides/Week & Strength Training | Enduraprep
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
12 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
This 12-week plan keeps your fitness progressing through the off-season while leaving room for life, holidays and bad weather. With 3–4 structured rides/week and added strength sessions, you’ll develop sustainable power and muscular endurance — the perfect platform for future events such as a gran fondo, gravel racing or a MTB marathon like the Leadville 100.
What’s inside:
Sweet spot, tempo & low cadence intervals to make you strong and efficient.
Endurance rides for steady-state durability.
Optional indoor/outdoor workouts (with Zwift, TrainerRoad, Garmin etc compatibility).
2 x weekly strength to support cycling posture and power.
Recovery weeks to absorb gains and stay fresh.
Detailed training session notes to help you get the most from each workout.
Who it’s for:
Cyclists wanting to build fitness over winter with less training volume.
Riders aiming for events/races next season and want a solid foundation before their build phase.
Triathletes looking to lift bike fitness before race-specific training.
After this plan, transition seamlessly into our race specific plans for goals such Gran Fondo, MTB Marathon etc. Keep an eye out for these in our store or message us if there's a plan you would like see that we haven't built yet.
💬 Want a personalised plan with video feedback from a coach? Check out our 1:1 coaching options www.enduraprep.com/online-coaching
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.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x6
|
07:25:00 | 03:00:00 |
|
Strength
x2
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
07:25:00 | 03:00:00 | |
|
|
—— | —— |
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
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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