Indoor cycling - 12-week Intermediate Off-season Training Plan
Indoor cycling - 12-week Intermediate Off-season Training Plan
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
12 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
This plan is designed to provide structure to your cycling training for a 12 week period. The workouts are designed to be completed an indoor cycling trainer, though they can also be completed outdoors. Occasional built-in test weeks allow you to monitor your fitness as you move through the program.
This plan has 4-rides per week. The longest ride is 2hours with most weekday rides being around 1hr with a few weekday rides lasting up to 1.5hrs.
The best time of the year to use this plan would be in the off-season as a "base" phase program designed to keep you fit.
This plan is best suited for athletes with some experience with cycle training or endurance sport in general. Though this plan is progressive in nature, it is best designed for people who are already engaged in some regular physical activity.
There are full written descriptions of all workouts, but they can also be integrated with smart trainers through compatible online training platforms (such as TrainerRoad, Zwift etc.) which are able to integrate TrainingPeaks workouts. Please see the TrainingPeaks website for more technical information.
Full coaching support is also available for this program. Email darian@teamatomica.com for more info.
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Thursday Sample Workout Details
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x4
|
04:56:00 | 02:00:00 |
|
Day Off
x3
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
04:56:00 | 02:00:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
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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