Watt Bike - 16 Week Winter Plan (6 sessions per week)

Average Weekly Training Hours 06:49
Training Load By Week
Average Weekly Training Hours 06:49
Training Load By Week

This is a 16 week plan designed for the serious cyclist. The sessions are designed around an Anaereobic (3 min max) and Aerobic (20 min FTP) test.

The weeks are book ended by longer, slower, steady rides, with the technique / interval / test sets performed during the week.

Riders should be of a competent level before taking this on.

Sample Day 1
1:00:00
3 Min Max Power Test

This test estimates aerobic capacity. The absolute average power and maximum heart rate achieved during the test can be used as an estimate of maximum minute power and maximum heart rate to calculate heart rate and power training zones.

From a static starting position pedal, in a seated position at a cadence (r/m) that can be maintained for 3 minutes (recommended 90-110 r/m).

You will need to record:
*Power average (W) - this is the estimate of your maximum minute power (use Recall to get this information - also note the average cadence)
*The maximum heart rate that you achieved (you will need to watch for this visually during the test or record separately) - this is the estimate of your maximum heart rate.

WU
See notes below

MAIN
3 min test

CD
20 mins steady riding

Sample Day 3
0:30:00
30 min recovery Z1

Focus on smooth pedalling technique in your lower HR zone

Sample Day 5
0:45:00
45 min recovery Z1

Focus on smooth pedalling technique in your lower HR zone

Sample Day 7
0:30:00
30 min recovery Z1

Focus on smooth pedalling technique in your lower HR zone

Sample Day 8
1:30:00
90 mins Z1-2

Steady state riding in your lower HR zones

Sample Day 9
0:45:00
45 min recovery Z1

Focus on smooth pedalling technique in your lower HR zone

Sample Day 10
1:05:00
Technique Session 1 - 5 x 4 min Intervals

20’ warm up routine (see below)


MAIN

5 x 4’ intervals 1 minute rest between intervals
Interval 1 80rpm
Interval 2 85 rpm
Interval 3 90rpm
Interval 4 95rpm
Interval 5 100rpm


CD
20 minute cool down Recovery Zone

Dan Holmes
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Profile PT

My areas of expertise are in Cycling power training, running program prescription and functional strength programming. My goal is to make you swim, bike and run smarter and faster!