BASE WINTER ENDURANCE 4 WEEK 5-9.5 hours/week

Average Weekly Training Hours 07:41
Training Load By Week
Average Weekly Training Hours 07:41
Training Load By Week

This 4 week structured plan is great for those wanting a simple easy to follow basic endurance plan. Coordination and Leg Speed are the secondary focuses of this plan. No HR or Power meter needed. This plan encourages use of x-training as a tool to achieve volume in the winter months.

Sample Day 1
0:30:00
Active Recovery

Entirely Zone 1 HR/wattage outside the flatter the road the better or inside on trainer/rollers

Sample Day 2
1:00:00
C-SPINUPS

to be done inside with EASY RESISTENCE or outside with tailwind or slight DH. after 20 minutes warmup in Z1/2 take 10 seconds to build to an RPM where you start to bounce then back off until smooth and hold for 30 seconds. take 5 minutes between intervals. RESISTENCE SHOULD BE LOW, HR may spike but thats ok. YOUR POWER SHOULD STAY IN ZONE 2.

Sample Day 3
1:30:00
Endurance

To be done as much as possible in Zone 2 HR/Wattage as possible. first 20 minutes should be done zone 1 to warmup. Flat to rolling terrain. MUST drink sports drink if duration is longer than 60minutes. with protein if longer than 3 hours. Cadence to be 90-100. This shouldn't be a muscular workout. You should feel tired after but not sore.

Sample Day 4
1:00:00
C-ILT

ILT- One legged pedalling this is a coordination workout, EASY RESISTANCE. Best done inside or outside on flat road with tail wind or slightly downhill. During ON portion unclip one leg and pedal only using one leg. focus on a SMOOTH pedal stroke at 80-100 RPM. Clip back in, switch legs. Workout details below

Sample Day 5
0:30:00
Active Recovery

Entirely Zone 1 HR/wattage outside the flatter the road the better or inside on trainer/rollers

Sample Day 6
1:00:00
Endurance - Xtrain

This workout can be on the Snowshoe, XC ski, Run any sport you enjoy that has a large Cardiovascular component to it. Try to use zone 2 HR as much as possible, use zone 1 to warmup for first 20 minutes. While skiing it is normal for the HR to be higher can drift upwards especially on hills. Remember it is an endurance workout you should be able to carry on a conversation. Drink sports drink immediatly if workout is longer than 90 minutes. Also good to cooldown for 10-15 minutes at the end

Sample Day 7
2:00:00
Endurance

To be done as much as possible in Zone 2 HR/Wattage as possible. first 20 minutes should be done zone 1 to warmup. Flat to rolling terrain. MUST drink sports drink if duration is longer than 60minutes. with protein if longer than 3 hours. Cadence to be 90-100. This shouldn't be a muscular workout. You should feel tired after but not sore.