Indoor Winter 4-Week Cycling Base Training Plan

Indoor
Written By Karen Talley Mead

This indoor-specific training plan is designed to get you started with your winter base training. The intensity levels are moderate--focusing on Sweet Spot efforts and working up to some Sub-Threshold work. This plan is compatible with and Zwift and RGT, or you can run the workouts off your cycling computer (depending on model).

This plan is intended to prepare you for future training blocks without burning out on the trainer as your progress during the winter months. Each week includes two workouts that are an hour or less and a slightly longer ride on the weekend. Riders looking for more volume can fill in the other days with endurance riding or outside rides.

This plan is suitable for people who are new to structured training and experienced riders looking for a mid-intensity base period that is time-efficient. The plan includes recommended adjustments for more experienced riders. If you prefer higher intensity work indoors, you may prefer the 8-Week FTP Builder Plan. If you need help selecting a plan, please ask, and I will help you decide. All plans includes email support from the coach.

 

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Karen Talley Mead
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Indoor 8-Week FTP Builder Cycling Training Plan