4-week Winter TRAKA 200 gravel training plan (Zwift compatible)

If you’re an intermediate cyclist targeting the TRAKA 200, this 4-week winter plan is designed to help you use the colder months wisely, maintain momentum, and build the specific foundations needed for one of Europe’s most iconic gravel races. It’s the ideal bridge between winter consistency and the fast, technical, and demanding gravel roads of Catalonia.

Who’s it for?
This training plan is aimed at intermediate gravel riders with a solid fitness base who want structure and purpose through the winter months. Whether you’ve taken a short off-season reset, come off a busy year of riding, or simply want to refocus, this plan helps you maintain consistency while preparing for the unique demands of the TRAKA 200.

Is it for you?
This plan assumes you’re comfortable riding both indoors (e.g. Zwift) and outdoors, and happy combining structured quality sessions with longer endurance rides. It’s ideal if you want to stay consistent without burning out, keep variety in your training, and gradually rebuild aerobic fitness, strength, and durability, all essential for the long hours, repeated efforts, and changing terrain of the TRAKA 200.

The race demands efficiency at tempo, the ability to ride strongly on rolling gravel, handle punchy climbs, and stay resilient over extended time in the saddle, often on fast, hard-packed roads mixed with rougher, more technical sections.

What’s involved?
The plan builds progressively over 4 weeks, balancing structure with flexibility. Each week you’ll work across the key training zones, blending indoor sessions for efficiency and control with outdoor rides to develop endurance, fatigue resistance, and real-world gravel skills. There’s a strong focus on aerobic endurance, sustained tempo work, and resilience, preparing you for the long gravel sectors, exposed terrain, and relentless rhythm changes typical of the Girona and Catalonian gravel roads.

The goal isn’t to peak now; it’s to come out of winter fit, motivated, and well prepared to transition into more TRAKA-specific training as the race approaches.