12 Week Offseason Cycling Plan--HR based

Average Weekly Training Hours 05:33
Training Load By Week
Average Weekly Training Hours 05:33
Training Load By Week

This 12 week plan targets the age-group athlete who is looking for an offseason plan to maintain or increase their strength on the bike. The plan is designed to be used alone or in conjuction with a cycling focus training regimen. Each week contains 4 cycling based workouts, three interval workouts and a long ride. The volume ranges from 4-6 hours. The plan will also allow the athlete to perform 3 different power tests to measure progress over the plan's duration.

Sample Day 1
0:55:00
FTP 10x30"

WU: 10' easy spin 68-73% effort
5' of 20" high cadence (105+), 40" steady cadence
MS: 10x30" (30" RI) @ 106% effort%;
20' @ 75-83%%
CD: 10' 65 %

Sample Day 3
1:04:59
FTP 5x3

WU: 10' easy spinning 68-73% of HR
5' of 30" on/off @ 95-105% and 60-68%
5' riding 78-83%
MS: 5x3' @ 95-100% (2' RI @ 55-68%)
15' @ 73-78%
CD: 5' @ 65%

Sample Day 5
1:00:00
Drills

WU: 10' easy spinning 68-73%
5' at 78-83%
MS: 10 x 20" high cadence 110+, 40" regular candence
5 x 4' one leg drills as 1' right leg, 30" recovery, 1' left leg, 30" recovery. Repeat
15' steady 69-83%
5' easy cool down, 65%

Sample Day 7
1:30:00
Aerobic Ride

90-120' ride at 69-83%, do not exceed 85% if possible

Sample Day 8
1:00:00
MLSS 30' Time Trial Test

WU: 10' @ 68-73%
5' alternating 30" @ 95-100%30" @ 68-73% + 5' @ 80%
MS: 30 min all out test (press lap 10' into test to capture the last 20' of data)
CD: 10' @ 65%

Sample Day 10
1:04:59
FTP 6x3

WU: 10' easy spinning 68-73% of MLSS
5' of 30" on/off @ 95-105% and 55-68%
5' riding 78-83%
MS: 6x3' @ 95-100% of MLSS (2' RI @ 55-68%)
10' @ 69-83%
CD: 5' @ 65%

Sample Day 12
1:00:00
Drills

WU: 10' easy spinning 68-73%
5' at 78-83%
MS: 10 x 20" high cadence 110+, 40" regular candence
5 x 4' one leg drills as 1' right leg, 30" recovery, 1' left leg, 30" recovery. Repeat
15' steady 69-83%
5' easy cool down, 65%

Andrew Dollar
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FTP Coaching

I am a USAT Level 2 coach with a focus in long course & ITU racing. I have coached over 150 different athletes ranging from the first time triathlete to the overall race winner. I host numerous training camps aimed at helping athletes improve at long course racing. I also volunteer with the SE High Performance Team, home to several national championship junior & youth elite athletes.