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4 Week Off-Season Cycling Plan | Power | Strength | Mobility | Email access to your Coach

Browse More Plans

4 Week Off-Season Cycling Plan | Power | Strength | Mobility | Email access to your Coach

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Karen Parnell Level 3 BTF & IRONMAN U Certified

All plans by this Coach

Length

4 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Your 4-Week Off-Season Cycling Plan: Build Strength and Come Back Stronger from a Level 3 British Triathlon Coach

Welcome to your training plan!

Combine riding and strength training with this comprehensive month-long program.

The off-season is a vital phase in every cyclist’s year. Whether you’re a casual enthusiast or a competitive athlete, this period offers more than just a pause—it’s an opportunity to recharge, rebuild, and prepare to return even stronger for the upcoming season.

Think of the off-season as an essential component of your training. It’s the perfect time to correct muscle imbalances, boost strength and mobility, and explore alternative cross-training activities that could unexpectedly elevate your cycling performance.

This 4-week plan is designed to help you make the most of this valuable time.

Included in this plan:
- Structured Cycling Training Sessions with Power for your indoor trainer (FTP)
- Compatible with Zwift, TrainingPeaks Virtual, Wahoo , power meters etc
- Strength and mobility sessions to imporve your power and help avoid injuries
- Email access to your coach


During Checkout Please share your email so I can send you a code for a FREE month of TrainingPeaks Premium and a welcome email so you can get FREE email support from me and monthly tips.

Good luck with your training and future cycling events!

Read what other Athletes a saying about my plans


My Website Link



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Training Plan Sample Week

Sample Workouts - Week 200
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

CS1 (Cycling Strength)

00:45:00
Required equipment: barbell, resistance band

(2) Half Squat - 4 RIR (tempo: 2-2-1-2)
(2) Rolling Plank - 3 RIR (1 rep = 8s/side)

(2) Glute Bridge - 4 RIR (tempo: 1-1-1-2)
(2) Hip Flexor Knee Drive - 4 RIR (tempo: 2-2-1-2)

(2) Bird Dog - 1 RIR (1 rep = 8s/side)
(2) McGill Crunch - 1 RIR (1 rep = 10s hold)

Pick 1 or 2:

(2) Pushup - 3 RIR (tempo: 1-1-1-1)
(2) Wall Angel - 2 RIR (tempo: 6-3-6-3)
(2) Short Calf Raise* - 4 RIR (tempo: 2-2-2-2)
(2) Hamstring Bridge - 4 RIR (tempo: 2-2-1-3)

*Requires kettlebell or dumbbell
Details
Tuesday

SE Cadence Build Ramp - Builder (Power)

01:00:0049 TSSStructured Workout
Warmup pyramid as-
5mins @ Z1 85rpm,
5mins @ Low Z2 90rpm,
3mins @ High Z2 95rpm
1mins @ Z3 100rpm
3mins @ Z1 70- 80rpm easy rolling
.
Main SE set-
1min Low Z2 =50-55rpm
1mins Mid Z2 = 55-65rpm
1mins High Z2 = 60-65rpm
1mins Z3 =65-70rpm
4mins recovery on Mid Z2
.
Warm down-
10mins easy tapping. Z1. Stretch (see video).
Details
Wednesday

Cycling Strength Workout 60 mins Full Body

01:00:00Structured Workout
A: Warm up 5 min
B: Glute Bridge Abduction
C: Banded Donkey Kick
D: Side Stepping with a mini band
E: DB Deadlift
F: Single Arm Bent Over DB Row
G: Weighted Knee Tuck
H: DB Front Squat
I: Single-Arm Chest Press
J: High Plank Shoulder Tap
K: Lunge to Single-Leg Deadlift
L: Reverse Fly to Lateral Raise
M: 4 minute stretch
Details
Thursday

Cadence/Pedalling Drills (1hr 4min) Power & RPE

01:04:0068 TSSStructured Workout
Cadence/Pedalling Drills (1hr 4min)

Warm up well off the bike (see video)

These cadence drills will get you used to pedalling at RPMs that are above and beyond what you’d usually undertake on the bike and increase your pedalling efficiency in the process.
Warm up
20min Z1-2 (RPE1-3)

Main Session
12min alternating between pedalling at 90RPM and 120PM every minute Z3 (RPE4-6)

10min Z2 Recovery (RPE2-3)

12min alternating between pedalling at
100RPM and 120RPM every minute Z3 (RPE4-6)

Warm Down
10min Z2-1 (RPE3-1)

Stretch and foam roller after (see videos)
Details
Friday

Rest & Recovery Day

This is your weekly rest day. Enjoy!
It's important to let your body rest a recover.
This day should include special emphasis on recovery activities such as: Rolling, stretching, massage, contrast baths. Use any tools that you find help with recovery.

May be try some meditation? There's guided meditation in the videos below:

https://www.youtube.com/watch?v=Z2dK_m2LfrY&t=10s
Details
Saturday

Cycling Strength Workout 60 mins Full Body

01:00:00Structured Workout
A: Warm up 5 min
B: Glute Bridge Abduction
C: Banded Donkey Kick
D: Side Stepping with a mini band
E: DB Deadlift
F: Single Arm Bent Over DB Row
G: Weighted Knee Tuck
H: DB Front Squat
I: Single-Arm Chest Press
J: High Plank Shoulder Tap
K: Lunge to Single-Leg Deadlift
L: Reverse Fly to Lateral Raise
M: 4 minute stretch
Details
Sunday

Endurance Ride 1 hour 30 mins #4 (Power)

01:32:0068 TSSStructured Workout
Endurance Ride 1 hour 30 mins #4

WARM UP
Warm up off the bike (see video)
10mins Z1 90rpm

ENDURANCE SET
4 x 15 mins 90rpm as 10mins Z2 (75% HR Max),
5mins Z3 (80% HR Max).
Rest 3mins Z2 (60-70% HR Max)

COOL DOWN
10mins Z1 90rpm

Stretch off the bike and foam roller if required (see videos)

Videos:
Warm up off the bike:
https://www.youtube.com/watch?v=XtwAu6XFiDc
Stretch after bike:
https://www.youtube.com/watch?v=V6hc-NAsYeo&t=74s
Foam roller:
https://www.youtube.com/watch?v=tL_xIitcc4E
Details

Thursday Sample Workout Details

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
strength x4
03:06:00 01:00:00
Bike x3
03:46:00 02:00:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
strength
03:06:00 01:00:00
Bike
03:46:00 02:00:00
Day Off
—— ——

Training Load By Week


Karen Parnell L3 British Triathlon & IRONMANU Certified Coach

ChiliTri

I'm Karen Parnell, IRONMAN U Certified Coach & British Triathlon Federation Level 3 High Performing Coach & Tutor. I'm also a certified NASM PT, WOWSA Level 3 Open Water Swimming Coach & 80/20 Endurance Coach. World Triathlon Coaching Female Triathletes Certified

Together we will meet your goals.

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