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12 Week Offseason Cycling Plan--HR based


Andrew Dollar

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12 Weeks

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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description

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.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
5:33 hrs 3:00 hrs
Workouts Per Week Weekly Average Longest Workout
5:33 hrs 3:00 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Andrew Dollar

FTP Coaching

I am a USAT Level 2 coach with a focus in long course & ITU racing. I have coached over 300 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.

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