12 week Offseason training plan, BIKE focus-POWER based

Average Weekly Training Hours 10:49
Training Load By Week
Average Weekly Training Hours 10:49
Training Load By Week

Welcome to a 12 week offseason program with a bike focus power based. The use of a power meter is required in this plan. Weekly hours are between 8-12 hours. This plan includes 4 weekly bike workouts, 2 run workouts, and 2 swim workouts.

Sample Day 1
0:30:00
Easy jog, check cadence

On soft surface. Easy jog only. Check cadence several times (21 plus right foot strikes in 15 seconds).

Sample Day 1
1:00:00
2x400, 3x300, 3x200, etc 2700 Total

W/U 10 Minute Mix 2x400 Pull 2nd (:30) (1:00) 3x300 Pull 3rd (:30) (1:00) 3x200 Pull 3rd (:30) (1:00) 3x100 Pull 3rd C/D 100

Sample Day 2
1:00:00
Bike Threshold test

BT: Long warm-up. Then ride a 30 minute time trial all out. Race effort. Use a flat, out and back course. Record your average power for the 30 minute test. This will be your Functional Threshold Power for future workouts. To set your training zones, go to "my settings" at the top of the page in Training Peaks, click on "zones," then under the power zones tab enter your Threshold Power. Your zones will automatically be set.

Sample Day 3
1:00:00
Easy to moderate, rolling course

Easy to moderate run on a gently rolling course. Check cadence: count left foot strikes 15 seconds. Goal is 22 or higher.

Sample Day 4
1:00:00
Hill intervals, 4-5x3 minutes at zone 4-5

AE hill intervals. On 6-8% hill or on a trainer set on high resistance do 4 x 3 minutes at zone 4-5 (3 minute recoveries). Seated. 70+ rpm. Otherwise, CP180.

Sample Day 5
1:00:00
4x250, 2x500, 3300 Total

W/U 400, 200K, 400 Pull 4x250 (:30) - Swim 100 Mod, 50 Build (head up), 100 Mod (1:00) 2x500 (1:00) - Swim 2nd 250 10 seconds faster than 1st C/D 300

Sample Day 5
0:40:00
Run with 10-12x7 secs surges

First part of the run is easy, then do 10-12 x7 seconds with long recoveries, getting faster over the course of the run. Really focus on forefoot strike, quick cadence, slight forward lean, and fluid motion, not forcing it.

Scott Iott
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Training Bible

Specializing in endurance athletes : triathletes, cyclists, runners as well as swimmers.

Specializing in endurance athletes : triathletes, cyclists, runners as well as swimmers.